So you’ve finally made up your mind about getting some exercise –perhaps to get ready for the IronMan Triathlon; trim down your waistline; or maybe because you’re worried a sedentary lifestyle isn’t going to do you any favors. However, before you get started with your jumping jacks or kettlebell workouts, you might want to think about getting fueled up before you start sweating it out.
You might be surprised that you’ll need to eat before exercising. Isn’t the point to lose weight? Wouldn’t noshing on something just weigh you down?
The answers to those questions are yes, and not if you eat the right foods.
It’s true that certain fitness experts like Bill Phillips, author of Body for Life: 12 Weeks to Mental and Physical Strength, believe that jumping into an intense 20-minute aerobic workout first thing in the morning without having eaten will yield the greater effect on fat loss than an hour of cardio after having eaten. However, this doesn’t really mean that you’re losing more fat but rather, you’re using more of the fat from inside the muscles and not the fat from below the skin. Besides, exercising without fueling up is a moot point as any fats that aren’t oxidized completely will just end up being adipose tissue.
So yes, one has to eat before exercising. Eating something with carbohydrates keeps people from getting fatigued right away and helps maximize endurance. But even if you’re supposed to snack before your workout, choose what you eat carefully. In fact, here are some pre-workout snack tips:
1 Time your meal. The food you consume before exercising will only work for you once your body’s absorbed the nutrients. This depends on the type and amount of food you eat but a good rule of thumb is to either have a meal 3-4 hours before exercising orhave a lighter snack 1-2 hours before getting to your workout.
2 Go with low glycemic foods, simple sugars are a no-no. Though it’s fun to chomp on a candy bar, just have oatmeal or beans. These won’t cause blood sugar spikes and keep you satiated for a longer time.
3 Bananas = Power. Bananas are great because of their digestible carbohydrates. The potassium in these yellow fruits will also help maintain your body’s nerve and muscle function.
4 Craving something sweet? Since you’re not supposed to have simple sugars, satisfy your craving with a low-fat yogurt, fruit and fruit juice smoothie. This will set you up with carbs that break down fast enough so you get fueled up, and with proteins that will prevent muscle damage.
5 Drink water! People tend to perform better when they are satiated. This includes being hydrated whether with water or liquid meal supplements. Keeping a water bottle with you when exercising is also a good idea.
6 Win with protein. Okay, we’re cheating here. Protein is actually more important for post-workout snacking. Proteins can help your muscles recover and grow, so include lean meat or low fat milk in your meal, especially after something as strenuous as weight training.
Aside from these, there are still many ways to fuel up for your workout that are delicious, creative and won’t defeat your weight loss or fitness plans. The above tips are just so you can get your foot in the door. So, congratulations on deciding to get more exercise but always remember to keep yourself properly nourished!
Stephen Cole, a Fitness Camp Manager writes articles about health and fitness for WeightLossCamp.co.uk.
