Aim to eat a healthy meal containing carbohydrates, protein, and minimal fat at least 90 minutes prior to an exercise session. Carbohydrates provide the body with glucose – our body’s main source of energy while protein helps slow down the breakdown of muscle. The food you eat is fuel for your body – make it high-octane premium!
In most cases you will not need to consume food during an exercise session lasting an hour or less. However, it is important to stay hydrated! Water is usually sufficient unless you’re exercising in extreme heat or participating in activities lasting more than one hour, in which case you may want to consider a beverage or snack containing glucose.
The optimal time
to replenish glycogen stores and promote muscle growth and recovery is within
an hour after exercise (Suzuki, 2003). Carbohydrates
should be consumed to replenish depleted energy stores (glycogen) while protein
consumption will help repair and rebuild muscle. A glass of chocolate milk is an inexpensive
and effective recovery aid after an intense strength training or high intensity
workout (Denny, 2013).
For most of
us a maintaining a healthy diet will get us through our workouts and allow us
to achieve better results. Ultimately
the amount of fuel needed before, during, and after your workout will depend on
the intensity and duration of the exercise activity. Try incorporating these dietary tips into
your pre- and post-workout routines for more sustained energy.
If we could get every
individual the right amount of nourishment and exercise, not too little and not
too much, we could have found the safest way to health.
~Hippocrates 460-377 BC
References
Denny, S.
(2013). How to fuel your workout. Retrieved
from: http://www.eatright.org/Public/content.aspx?id=6442471759
Suzuki,
M. (2003). Glycemic Carbohydrates Consumed with Amino Acids or Protein Right
after Exercise Enhance Muscle Formation.
Nutrition Reviews, 61(5),
