This is a really great "before" food.
So here it is, another one of the myths or just misconceptions folks seem to have about eating and working out. I’m here to help you get a handle on some of the things we seem to misunderstand when it comes to food and how it helps/hinders us. If you read the title of this post and you went “huh?” then keep reading. I’m about to break it down for you.
Before…
Food = fuel for our bodies. When we get hungry, it’s our body telling us it’s time to refuel, restore and replenish. Every single thing we eat gets broken down and turned into energy. When you exercise, your body gets ramped up: heart-rate goes up, sweat starts to pour, muscles start working, lungs fill with oxygen and you get out of breath, etc. So while all that’s going on, blood flow is diverted away from your digestive system to your muscles. If you don’t eat anything before you begin to amp up your body, your body won’t have anything to use as energy and will have to work even harder to get more energy and oxygen to where it needs to go. At this point, you may begin to get exhausted, nauseous, dizzy, or light-headed.
Now, don’t get me wrong, for some folks, not eating before their workout doesn’t affect them. But it’s in your best interest to fuel your workout properly. That way, your body pulls energy from the right source and helps your workout, not hinder it. For early morning workouts, eat a small amount of a rapidly digestible carbohydrate like a slice of bread or a banana when you wake up (aim for about 30 minutes before you begin your workout). If you exercise in the afternoon or evening, you may also want to have a light snack right before, especially if it’s been more than three hours since you’ve last eaten.
After…
So now, you and your body have worked hard to get you through that workout and you’re hungry. (I don’t know about you, but I’m usually STARVING after I workout, lol.) Most folks might find themselves going after the biggest meal ever just because that’s all they can think about is getting rid of the hunger. Not a good idea. The best thing to do, is to have your snack/meal already planned (or even with you) for after you’re done. That way, you don’t gorge on food that won’t be good for you. Some folks even opt for a smoothie, but be careful of how much sugar is in that smoothie. If you just got done with a resistance/strength training workout, reach for protein to help repair your muscles. For optimal recovery after an endurance workout, it is important to eat carbohydrates (yes, CARBS) to replace the stored energy (glycogen) that was used up doing the workout. You should eat within 2 hours of your workout to replenish your body.
Great “before” foods:
- oatmeal
- whole grain cereal with milk
- banana
- slice of whole grain toast
- fruit: apple, pear
- yogurt with granola
- granola bar
Great “after” foods:
- peanut butter
- handful of almonds
- chicken
- sweet potato
- slice of toast
- smoothie with whey protien
I hope I was able to help some of you get a better idea about what food does to help your body both before and after your workout. No, you won’t “ruin” what you just did at the gym if you eat aftewards. If anything, you’ll be on the path to a more fit and lean body.
Be Renewed
Great post! I am always trying to stay on top of my diet because I workout so much. I enjoy making protein smoothies after my mid-day workout. I keep my Magic Bullet at the office and stock up on fresh fruits every week. I made a blueberry, mango, strawberry smoothie today, YUMMERS!
Thanks for your comment! It looks like you’re keeping up with your eating very well! That smoothie sounds amazing! I might have to try it.
I used to run in the morning on an empty stomach. And then one day I did an afternoon run and KILLED it. I thought about it and realized that it was my fuel intake earlier in the day that helped me have an awesome run. I thought I sucked at running because I struggled so much, until it dawned on my that I just needed some foodstuffs. heeeeeee
Great post! Food before / after a workout has always been a struggle and I’ve really been trying to focus on fixing this. Thanks, this post will really help!
Thanks so much for this post. I love preparing & cooking food to support a healthy lifestyle(website not quite up and running yet, but it will be soon!)I just began a 21-day boot camp Monday night. All I ate before it was an apple and I got pretty dizzy 2 times throughout the workout. Tonight I plan to have a bowl of whole grain cereal with organic milk before my workout. Hopefully that helps keep me well-fueled, sans the dizzines!