Many times when people exercise it is for weight loss. However, we need to make sure that we are properly fueling our bodies for exercise. Getting the right fuel for your best performance is important; food provides your body with necessary energy.
Carbohydrates: When trying to lose weight, people often cut back on carbohydrates thinking it will help them lose more weight. However, you will feel better when you exercise if you eat foods high in carbohydrates and low in fat. Your body stores excess carbohydrates as glycogen – primarily in your muscles and liver. Your muscles then use stored glycogen when needed for energy.
Cereals, breads, vegetables, pasta, rice and fruit are good sources of carbohydrate. But right before an intense workout, avoid carbohydrates high in fiber, such as beans and lentils, bran cereals and fruit. High-fiber foods may give you gas or cause cramping. If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices.
Protein: Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Most people can easily get the protein they need from such foods as meat, dairy products and nuts, and don't need additional protein supplements. If you are cutting back on your calories for weight loss, be careful that you do not go below 60 grams of protein per day. Dropping to low in protein will jeopardize muscle mass. The body will be forced to use the muscle for protein use and there will be muscle loss (and not building) from exercise.
Fat: Fat is an important, although smaller, part of your diet. Fats, as well as carbohydrates, can provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising. Fats remain in your stomach longer, causing you to feel less comfortable.
Water: Staying hydrated is important for exercise. Your body uses the water in your blood to carry nutrients such as sugar (glucose) to cells and to remove waste products from the cells. As you exercise, your body temperature rises and heat leaves your body as you sweat, taking with it electrolytes such as potassium, calcium, sodium and chlorine. If you don't replace the fluid you lose during exercise, your heart rate increases and your temperature rises, which puts you at risk of dehydration and compromises your workout. To stay well hydrated during exercise, the American College of Sports Medicine recommends that you drink eight glasses of water every day and more on days when the temperature and humidity are high.
Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting coffee, tea or soda for water, because they often contain caffeine, which acts as a diuretic that causes your body to lose even more water.Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it. The sodium in sports drinks also helps you rehydrate more quickly.
When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Remember not to deprive your body of energy when you are being active.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.