There are some thing that you should keep in mind before you work out:
- Consume a carbohydrate-rich snack or meal before exercise to top off muscle stores.
- Include small amounts of protein in your pre-exercise meal/snack. Protein helps build and repair muscle tissue and it may help reduce muscle soreness afterwards.
- The meal/snack should be low in fat and fiber so it is easily digestible.
Need some ideas to get you started?
3–4 Hours Before Exercise
- Peanut butter & honey on toast
- Fruit and yogurt smoothie with low-fat granola
- Oatmeal with skim milk and a banana
- Turkey sandwich on whole wheat
30–60 Minutes Before Exercise
- Sports drink or water - sports drinks are a good source of sodium if you are losing a lot of water through sweat. Be careful with these though; they are not needed for most people and provide a lot of sugar. Water is best for low-to-moderate activity.
- Piece of fruit
Experiment with different food combinations at different times to see what works best for your body. The key to sports nutrition is a plan that fits your lifestyle.
Ref:
Eating Before Exercise. April 2009. http://www.scandpg.org/local/resources/files/2009/SD-USA_Fact_Sheet_Eating_Before_Exercise_Apr09.pdf. 3 Feb 2012.
I also go to gym doing exercise very often. Usually, 1.5-2 hours before I go to gym, I drink 8-24 oz (1-3 cups) water and then drink 4-8 oz (1/2- 1 cup) just 10 minutes before doing exercise. During exercise, I drink ion supply drink (such as Pocari Sweat) that supplies extra electrolytes for me.
ReplyDeleteIf I forget to bring ion supply drink and choose water as the only rehydration drink, I must consume sodium containing foods such as soda cracker.
Rosanne
Great info! I especially appreciated the examples of pre and post workout meals. I try to eat 2 hours before a run and then as soon as possible after. I think proper nutrition and hydration does just as much for performance as training does. Looking forward to more information!
ReplyDeleteThanks.
love your video!! very interesting....i love to work out for about an hour a day-strengh training as well as yoga, lotte berk and running. I make sure i am nice and hydrated before and even throughout my workout. i try to eat some protein after my work out even tho i am rarely hungry afterwards.
ReplyDelete