Are you HUNGRY?

What you should eat before exercise.

The time and length of your training workout will determine what the right food should be.

Proper nutrition is essential to gaining the desired results in an exercise program. By not eating before a workout you are restricting your body from energy needed to both fuel the muscles as well as give you the motivation to last during the session.

 Ending a workout early because of hunger is one of the most common rationales heard at the gym.

You need to consider several factors when planning a meal or snack before training:

☼        The intensity, duration, and type of exercise

☼        How many calories will be consumed

☼        What foods to choose

☼        Amount of fluids taken in

Morning Exercisers:

Sometimes eating a meal may not be an option for the early risers.

A small snack of fruit or juice may suffice to regulate the blood sugar and restore the nutrient balance that has been depleted during sleep.

  But proper hydration before the workout is not an option but rather a requirement.

Water alone may not be absorbed into an empty stomach, so a glucose containing substance may be more beneficial.

All day long, all day strong!

A pre-event meal of protein may be of little benefit; a meal high in fat may reduce performance by slowing gastric emptying.

The ingestion of carbohydrate may depend rather on the timing than the substance. The ingestion of a carb solution (100% juice, Gatorade) within 30 minutes prior to exercise, research has found, may yield the greatest benefits.

But the BEST replenishment for the body is good ‘ole WATER (H2O)!

Short endurance events may require a light ingestion of an easily digestible food like

Bananas, granola, bagels, or liquid meal-replacements.

Longer endurance events may require more than just water. 

The extra calories will supply you with the carbohydrates and electrolytes needed to keep your muscle cells hydrated during workouts lasting over an hour or those causing excessive perspiration.

The time of performance events also plays a main role in the choice of meals.

 A rule of thumb:

☼        One hour before- snack of fruit juice, sports drinks, or fruits like oranges, peaches, or bananas (limit the amount)

☼        Two to three hours before exercise- bagels, energy bars, whole grains, cereals, fruits, juices, or light pasta

☼        Four or more hours- choose a meal high in complex carbohydrates, low in fat, and moderate in protein

What about afternoon or evening exercisers?

The most important idea is never to go into a workout session hungry. Timing your eating pattern will help supplement your body with the fuel needed for a successful workout.

GAME PLAN!

If you exercise in the:

MORNING: Drink water AND juice or fruit before the workout, and plan to re-fuel immediately after the session

LUNCH: Have a mid morning snack of ½ bagel, fruit, or power bars

LATE AFTERNOON:

Eat a healthy lunch, and a small mid-afternoon snack

NIGHT:

 If you have eaten well all day, and had a good dinner, you should be A-OK!

The Conclusion:

Fueling up before your exercise session is the most important factor in having a strong workout. The key is LIGHT and MODERATE!

Fluid replacement is the primary goal!

Like a car needs gas to run, your body needs fuel, as well: FOOD and WATER!

TIPS FOR A HEALTHY BROWN BAG LUNCH!