What’s best to eat if I’m working out in 1 hour or less?
Eating 2-3 hours before your workout sometimes just isn’t possible. The closer your eating gets to your workout time the more carbs (preferably simple sugars) are required because they breakdown into your bloodstream quicker. Limit the protein, fiber, and fats. Proteins and fat take a lot of energy to break down in your digestive system. When you are working out you don’t want to waste energy digesting protein and fats when your working muscles need all the help they can get.
WARNING: Not eating properly pre-workout can lead to hypogyclemia – light-headedness, dizzines, nausea, and potentially vomiting. The higher the intensity the workout the more likely you will become hypoglycemic during the workout – if this happens – stop exercising and EAT something immediately – for quickest absorption – eat a piece of fruit or drink fruit juice and/or sports drink (powerade/gatorade).
Here are some great on-the-go pre workout snacks:
- 1 small fruit flavored greek yogurt (Dannon Light Greek Yogurt is great)
- Banana or other piece of fruit with a cheese stick
- ½ cup of healthy whole grain cereal (avoid hi fiber cerearls) cheerios w/low-fat milk, Kashi Go Lean Crunch
- Half a whole grain bagel topped w jelly and/or peanut butter
- 1 slice of whole grain Ezekiel cinnamon raisin bread topped with Crazy Richards All Natural Peanut Butter
- Cliff Builder Snack Size Bar
- Myoplex Lite or Muscle Milk Lite
- You can drink half of a Myoplex or Muscle Milk Read to Drink Shake (Not Lite) before the workout and half after
- Drink half of this Pre/Post Workout Shake before your workout and the other half after. Recipe: 1 scoop of Biochem – Greens & Whey Vanilla Protein Shake, 1 tablespoon of Organic – Chia Seeds, 1/4 cup Blueberries – Frozen, 1 tablespoon of Optimum Nutrition – 100% Casein Protein Chocolate Supreme, 15 raw, unsalted almonds. Mix all ingredients add 2 cups of water and 2-4 ice cubes and blend until smooth.
What’s Best To Eat 2-3 Hours Before My Workout?
- Whole grain bagel topped w/tomato slices and low fat cheese(or cream cheese)
- Breakfast cereal and fruit with 2%(or less) milk or soy milk
- Whole grain toast (or whole grain bagel -small) topped with organic peanut butter and a banana
- 1 cup of Steel Cut Oatmeal, ½ cup blueberries, with 4 ounces vanilla soy milk or fat-free milk with a dash of cinnamon and a handful of raw walnuts
- One cup of 0% Fat Free Greek Yogurt with 1/2 sliced banana and 20 almonds
Most people don’t realize the way you eat prior to and following a work out can profoundly affect metabolism and performance. For instance, did you know, you will actually burn MORE calories by eating before you walk, run, swim or lift weights? Yes, this is true because on an empty stomach your body will be forced to burn muscle protein for fuel. This defeats the purpose because we are trying to build muscles during exercise, NOT strip them down. If you start your work-out with the right breakfast or snack, your body will burn a combination of the carbohydrate stored in your muscles and fat stored in your fat cells. Thus, your muscles will be spared to function efficiently and burn the necessary carbohydrates and fats.
Another unknown fact is that the body takes a lot longer to process protein-rich and high-fat foods. If you eat protein-rich or high-fat foods(especially fried foods) less then 2 hours prior to work-out, your digestion will be compromised and your body will divert blood away from your working muscles to the digestive tract. This can cause discomfort, nausea, or cramping.
Below are some diet tips on how to best improve your performance during your exercise routines.
Pre-exercise
- Try to eat 2-3 hours before exercise
- Eat 275-450 calories at your pre-exercise meal depending on your body size.
- Choose carbohydrate rich foods that are low in fat and have a small amount of protein.
- Drink, at least, 10 ounces of water 2 hours prior.
- For morning exercise, it may be difficult to eat 2-3 hours prior to exercise because you are still sleeping. In this case, try to get in at least 100 calories (of mostly carbohydrate), before running out the door – fruit juice works well.
Yours in health,
Kevin Hensel, Owner Fit-4-Life
Cherry Hill Personal Training Studio
www.personaltrainerincherryhill.com