Monday, May 7, 2012

Fuel Your Body for Exercise Performance and Results

All bodies are different in the way that they react to food before exercise. Some people get lightheaded or feel sluggish or nauseated if they don’t have a little something before they workout and others get cramps or nauseated if they do. So test it out on your own body and your own exercise routine to see what your body needs to perform its best.

Basically you need to pair protein with carbs. Protein to help and aid in fat burning during your workout and repair muscles post-workout, and carbs for energy during your workout and to replenish your glycogen stores after your workout. As far as timing goes, the longer the time between your food and your workout, the more calories you need. For example, if you plan on working out at 5:30 p.m. and your snack falls at 3 p.m. a larger amount of food would be needed then say a snack at 4:30 or 5.

Again, listen to your body and play with foods and times to find what is right for you. Here are some examples of fantastic ways to fuel your body pre-workout and post-workout.
Protein shake: I use this in a pinch…some whey protein (skip the ones with more than 3 grams of sugar), water and berries…blend. It’s delicious. Plus, a French study found that whey protein ups fat burn during workouts.
Blue ants on a log: This is my favorite childhood snack-and adult snack (I have it every day). Take celery, fill in the grooves with some natural nut butter (peanut and almond are great) and if you need “ants” on it, skip the dried fruit (too much sugar) and opt for blueberries.
Apples and walnuts: This is perfect if you need something on the go. Grab an oz of walnuts (about 14 shelled halves) and a small apple. Easy to throw in a bag or eat on the road.
Yogurt and Berries: Greek yogurt (no sugar added, plain yogut) is a great source of protein…throw some berries in to make it “flavored” and viola, terrific before or after workout fuel!
Orange and Cheese: A small orange (like a clementine) and a string cheese make a great pair as well.
Turkey and Grapes: For the meat lovers out there, sliced deli turkey with a handful of grapes will keep you on during your workout with few calories.
All bodies are different in the way that they react to food before exercise. Some people get lightheaded or feel sluggish or nauseated if they don’t have a little something before they workout and others get cramps or nauseated if they do. So test it out on your own body and your own exercise routine to see what your body needs to perform its best.

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