We know working out on an empty stomach is not our best choice, but with so many choices, including supplements, our decisions become harder to make. It is difficult to know what to eat before a workout and when. What you eat has a large impact on your exercise routine. It may make a difference between an energetic workout or a workout in which you are “chomping” at the bit to head home and eat. Follow the basic guidelines for fueling your body before workouts.

Crack of Dawn Workouts
Now, many of us have the ability to workout in the wee hours of the morning (before our bodies have had a chance to give a good argument), try to at least eat something small to avoid feeling dizzy and/or having hunger pangs (which, by the way, mean you are hungry!) Make sure you allow enough time to digest the food before you morning workout too. Try eating around 200-300 calories snack/meal if you are going to workout within an hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggested eats: bagels, granola bars, raisins, bananas, or a liquid meal (sports drink/high-carb).

The Nooners Workouts
In order to avoid hunger during your noon workout be sure to plan your day and have a snack or eat your meal one to two hours before the workout. Also, target 200 – 400 calories (close to 2 hours = 400 calorie meal/snack) for your consumption. Great options are meal replacement shakes or bars, yogurt, fresh/dried fruit, or even a small bowl of oatmeal. Upon your return from your noon workout, eat a well balanced meal to refuel your body!

After Work
The key in the afternoon is to plan ahead. Two to three hours before leaving work, eat a small, balanced (60 carbs/20 protein/20 fat) meal around 300 – 400 calories. Suggested eats: cheese/crackers, cottage cheese and veggies, a whole grain muffin, and/or fruit.

After you’re energized workout
Once you have completed your energizing workout, since you fueled your body correctly, you need to replenish the nutrients and fuel sources you have just used all day long. Balancing meals 60 carb /20 protein / 20 fats works well for many athletes and fitness enthusiasts. Portion sizes and consistency help to engage our bodies for optimal performance.

Keep hydrated before/during/after exercise
Your hydration is key before, during and after your workouts. Dehydration may cause headaches, fatigue and cramping. A good rule of thumb is to drink water throughout the day, then have 8- 24 ounces (depending on your body) an hour or two before workout. Sip water during your workout and drink plenty of liquids after your session.

]]> http://www.workittraining.com/2009/03/03/568/feed/ 1 http://www.workittraining.com/2008/10/10/book-review-eat-this-not-that/ http://www.workittraining.com/2008/10/10/book-review-eat-this-not-that/#comments Fri, 10 Oct 2008 13:55:05 +0000 kyle http://workittraining.com/workitblog/?p=42 Do you tend to eat on the go a lot? Do you find yourself at the drive-through more than in front of the stove? If so pick up or order a copy of Eat This, Not That by Men’s Health editor David Zinczenko. David compares choices between fast-food restaurants and helps you make better decisions for your health, potentially saving you from hundreds of empty, unnecessary calories. There are also chapters that help you decode menus at popular sit-down restaurants and make better prepared food choices at the grocery store. The book is small enough to keep in your car for reference and will easily fit in your purse, bag or backpack. Go by the book store or order it on Amazon. Let me know what you think. Healthy eating!