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April Blog Post: Sports Nutrition
Eating to Optimize Your Workout
Focusing on fueling your body with good nutrition before, during, and after exercise can help
enhance energy during exercise and get the best results possible. Whether you exercise every
day or are just getting started with your workout routine, you can eat in a way that will
optimize your workout and make it count.
Many people ask, “What should I eat before and after a workout?” While there is not one
specific meal or snack that you need to eat, there are guiding principles to follow.
First, knowing how your body uses energy to fuel exercise and recover afterwards is important.
Calories are the units of energy your body needs to function throughout the day and get you
through cycling, swimming, running, or whatever your favorite activity may be. Carbohydrates
(carbs) are the form of calories that your muscles prefer to use. The harder your body is
working during a workout, the more carbs the muscles need to keep going. Protein provides the
materials needed to repair and rebuild muscles. Both carbs and proteins are essential for
optimizing a workout.
Before: ENERGIZE and HYDRATE
Eating 1-3 hours before exercise gives your body time to process the food while also providing
energy to enhance your workout. It’s also important to stay hydrated by drinking about 2 cups
of water 2 hours before exercise. Focus on these 5 things when choosing your pre-workout
fuel:
1) Combine moderate amounts of carbs and protein
2) Low fat
3) Low fiber
4) Select familiar foods that you tolerate well
5) Include fluids
Here are some ideas for pre-workout snacks that combine carbs and protein:
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oatmeal with low-fat milk and fruit
low-fat Greek yogurt with berries
peanut butter and banana or apple
smoothies: Blend 1 cup of any fruit with some milk or milk alternative and ice for a great
snack you can sip while you get on your workout gear.
whole-wheat bagel or English muffin with some protein—either one or two eggs or
some nut butter. You could use peanut, almond, cashew, or even Nutella. Strawberries
and bananas go great with this option!
During: STAY HYDRATED!
Always stay hydrated throughout your workout; water will do the trick in most cases.
Depending on the intensity and length of your workout, sports drinks are not really necessary
for hydration. There is a reason why beverages such as Gatorade and Powerade are called
sports drinks- it was designed to help athletes participating in rigorous sports activity. Snacking
can be beneficial for longer, higher intensity workouts. If you are working out for more than an
hour aim for 50-100 calories every half hour to provide your body with energy to finish your
workout strong. Choose foods with carbs such as a handful of raisins, energy bar, or banana.
After: REFUEL and REHYDRATE
It is very important to refuel with carbohydrates, protein, and fluids. In the 20-60 minutes after
your workout, your muscles can store carbohydrates and protein which helps in recovery.
Carbohydrates are the main fuel for your muscles, and high-quality protein (meat, fish, eggs,
dairy, and soy) within 2 hours after exercise—by itself or with carbohydrates—enhances muscle
repair and growth. If you’re eating a meal within a couple of hours after exercising, a postworkout snack may not be necessary.
Here are some options to try when refueling:
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low-fat chocolate milk
low-fat Greek yogurt with berries
low-fat or string cheese with a few whole-grain crackers
smoothie with low-fat milk or yogurt and fruit
Some take home points:
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Your body needs carbs to fuel your working muscles
Protein is there to help build and repair.
Get a combination of the protein and carbs in your body 1 to 3 hours pre-workout and
within approximately 20 minutes post-workout
Remember to stay hydrated throughout your workout and include snacks during your
workout if you are exercising for more than an hour and if it’s higher intensity
Sources:
http://www.eatright.org/resource/fitness/exercise/exercise-nutrition/timing-your-nutrition
http://www.webmd.com/diet/what-eat-before-during-after-exercise?page=1
http://www.health.harvard.edu/blog/trade-sports-drinks-for-water-201207305079
Recipe for your pre/post workout
Prep time: 5 mins
Total time: 5 mins
Serves: 2
Ingredients:
1 big banana
2 TBSP almond butter
1 TBSP raw honey/agave/maple syrup
1 TBSP tahini
Toppings of choice: walnuts, raisins, almond flakes, sesame, chia seeds
Instructions:
Slice your banana lengthwise.
Mix almond butter with tahini and sweetener of choice.
Layer it all up!
Enjoy.
Be happy.
http://talesofakitchen.com/breakfast/almond-butter-and-banana-open-sandwich/