Eat Something!
Don’t start a workout on an empty tank. You need quality carbs, lean protein, healthy
fats and fluids to fuel a kick-butt workout.
I am not a dietician but I can provide some general guidelines that work
for me. Most importantly eat foods that
you enjoy and your body tolerates well.
Your muscles rely on complex carbohydrate foods like breads,
cereals, pasta, rice, fruits and vegetables for a quick energy source. You need protein for your hard working
muscles to get peak performance from them.
You also need fluids in advance of a workout to prevent
dehydration.
If you have a 2-3 hour window to eat a meal before your
workout a
300-400 calorie mix of carbs, protein and fat will serve you
well throughout your workout. A small
portion of chicken with veggies and rice makes a good choice. In the morning I always eat eggs (maybe
because I raise my own chickens and have a readily available source of fresh
eggs – yummy!!) A couple of eggs and a
slice of toast is the perfect pre-mid morning workout meal for me.
The most beneficial food for the window 1 -2 hours before a
workout is a light, carb centered snack with a little bit of protein. Quality deli turkey meat with some whole
grain crackers is a favorite of mine. Yogurt
with granola or cottage cheese is another option. The snack should be around 200 calories.
If you are rushing to the gym, and remember that you are
running on empty a small snack such as a banana (good carb and potassium
combo), glob of hummus, some nuts or raisins will see you nailing it at the
gym. Again, the important thing is to
not show up running on fumes, you will only disappoint yourself with your
listless performance.
With each eating scenario it is important to hydrate. 1-2 glasses of water before your workout will
keep you well hydrated and allow your body to function at it’s maximum.
Post workout recovery nutrition is just as important. Within 30 minutes of finishing your awesome
session at the gym eat a snack that is higher in protein and a few carbs. The protein will start to calm your irritated
muscles and help in the re-building phase.
This will help reduce muscle soreness.
I enjoy a hard-boiled egg with a rice cake, or some chicken or deli
turkey. Peanut butter on a sliced apple
is also a favorite. Continue to hydrate to help cool your body and replenish
what sweat you left on the gym floor.
The key is to eat high quality food and snacks throughout
the day with a good balance of protein, carbs and fat. This will help stabilize your blood sugar
levels and keep your motivation for a quality workout high.
Keep moving and grooving!!
