Before exercise, it is important that your body is properly fueled. However, large meals right before exercise can cause sluggishness, cramping, and diarrhea. So, what should you do?
A small meal 2-3 hours before exercise such as low-fat tuna salad on a whole-grain roll and an apple would be a good choice. If you don’t have that much time, it’s a good idea to have a high-carbohydrate low fat snack an hour or so before exercise. Good examples include a banana and 6 oz. of yogurt such as Dannon Light & Fit or a tablespoon of peanut butter with a serving of crackers such as Kashi TLC. The key is to eat whatever makes you personally feel the best. As an alternative, you can drink a sports drink such as Gatorade or fruit juice such as Tropicana Pure Premium 100% Orange Juice.
Easily digestible foods, such as those mentioned above, will minimize gas and cramping during exercise. Conversely, high-fat foods will cause discomfort because they take longer to digest – so don’t splurge on a bacon cheeseburger before you hit the gym! And, if you’re planning an especially intense sweat session, it is smart to allow extra time for the food to digest beforehand.
In addition to food, fluids are necessary to keep your body well-hydrated. A glass (8 oz.) of water before and after exercise and a glass every 10 to 15 minutes during exercise will replace what you sweat out. For workouts longer than an hour, a sports drink such as Gatorade can provide quicker hydration than water alone.
After exercising, fluids are critical. Drink plenty of water, sports drinks, juice, or eat water-rich foods such as oranges and peppers to replenish water lost. It’s good to have a meal that combines protein and carbohydrates as soon as you can tolerate it to help your muscles recover, especially if you are a competitive athlete. An example might be 3 oz. sliced turkey breast on 2 pieces of whole-grain bread or 3 oz. grilled chicken with 2 oz. whole-wheat pasta, such as Ronzoni Healthy Harvest. As an alternative, a high-energy nutrition bar such as Cliff is easy to grab and will give your body what it needs post-workout.
Rebecca
