Whether your goal is weight loss, muscle gain or getting in shape, what you eat before exercise can make the difference between an energetic, possibly even peppy, workout along with a tired, looking-at-your-watch-every-five-minutes workout. Follow these basic guidelines to find the very best nutrition for weight loss and exercise.
Early Morning Munchies
- If you enjoy morning workouts, attempt to nibble on something to avoid feeling hungry and dizzy.
- Exercising on an empty belly, despite rumors, does not necessarily mean that you burn off more fat, especially if you’re too hungry to workout.
Make sure you allow sufficient time to digest thus that you prevent a side-stitch or, nausea, worse. Try out the following:
If you are exercising within an hour after you wake up, eat around 100-300 calories. Try a smoothie, a yogurt-granola parfait, oatmeal or, if you cannot stomach much in the morning, try orange juice or a sports drink
Avoid too much protein or fat, since these take longer to digest. Simple sugars (such as juice) are absorbed the fastest but can cause a quick rise and fall in blood sugar, which might make you drowsy.
Best bets for morning foods: Whole grain bagels, raisins, bananas, or even a liquid meal just like a sports drink or a high-carb beverage. My favorite: a low-fat granola bar with a little peanut butter 30 minutes prior to my morning jog. You might think peanut butter is fattening, but the monounsaturated fat is great for the human body and will keep you full, which helps with weight reduction.
By lunchtime, breakfast is probably a faint memory. So as to avoid hunger pains and tiredness during your noon workout, try this:
- One or two hours before your workout, eat a balanced meal that is around 300-400 calories.
- Again, avoid high fat or higher protein foods, and stay with something that has around 60% carbohydrates, 20% protein and 20% fat. My favorite: yogurt mixed with fresh fruit and topped with granola. Yum!
- If you are having a snack prior to your workout, make sure you eat a balanced meal after your workout to fix your body and revive your energy.
You’re on the way to the gym and you are hungry. Does your steering wheel inexplicably turn your vehicle in the direction of the nearest Burger King? That is because lunch was a long time back and the body is out of gasoline. Try this:
- 2-3 hours before you leave work, consume a little, balanced meal that is around 400-500 calories.
- Cheese and crackers, cottage cheese and veggies, fruit with a whole grain muffin, or a Snickers bar. My favorite: String cheese with low-fat Triscuits and a little can of mandarin oranges.
After the Workout
When you are finished exercising, then you need to replace the fluids and nutrients so that your body is able to recover from your workout. Check out Weightlosstop, it may be perplexing on precisely what to consume, but normally imply eating a balance of carbohydrates, fat and protein in your post-workout meal will aid your recovery.