NO MATTER what you might have heard, the food you eat before and after your workout really does matter. You don't want to have a full stomach while exercising but you also don't want to be hungry.
If you eat a large, heavy meal just before you exercise, you may experience sluggishness, camps or nausea. This happens because your body increases blood supply to your stomach and intestines in order to digest the food you eat, leaving less energy for your muscles.
Exercising on an empty stomach isn't a good idea either. Skipping meals before working out can cause low blood sugar, which can leave you feeling weak and light-headed.
If you eat a large meal containing protein, fiber and fat, you should wait at least three hours before exercising. If you eat a light meal, you can probably workout after only an hour or two. Your body prefers to use carbohydrates as fuel, so your pre-workout meal should include plenty of complex carb, from whole wheat bread, whole grain pasta, brown rice, fruits and vegetables. You don't need to avoid protein and fat entirely, but you shouldn't go overboard on either of these if you'll be exercising in an hour or two.
What you eat after your workout is more important. This is the time to replenish your body with all the nutrients it needs for growth and repair. A light meal or snack within an hour of exercise is perfect. A protein shake within 30mn of exercise is also great and can be very practical if you have a busy life.
Post-workout meals should include protein, complex carbohydrates and some healthy fat.
BEFORE YOU WORKOUT, FUEL UP WITH:
- A banana and a glass of milk
- An apple and a handful of raw, unsalted nuts
- Plain yoghurt with granola
- 1 slice of Whole grain bread with peanut butter and some celery sticks
AFTER YOUR WORKOUT
- A lean turkey sandwich + sliced tomatoes and cucumbers on whole-grain bread
- A protein shake with fruits
- Water-packed tuna over a mixed salad topped with 1/2 avocado
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