Most people lead busy lifestyles and scheduling workout programs may be a little challenging. Planning snacks and meals around exercise routines is yet another challenge people are often faced with. Despite this, eating just before working out is not a good idea mostly because it can hamper performance or lead to indigestion, nausea, sluggishness, vomiting or even diarrhea in some cases. This can be attributed to alteration caused in the muscular and digestive systems which compete to acquire energy from the food consumed.
Failing to eat before a workout on the other hand also has its consequences. For instance, you might feel unmotivated, tired and weak as a result of diminished blood sugar levels. Furthermore, your mental capacities could possibly be affected thus making your reaction time a lot slower. For this reason, it is important to eat meals at the right time. A huge breakfast may cause you troubles if you intend to go for a morning jog. However, it will be perfect for a run scheduled before lunch. Here are some important points to remember as you schedule the most appropriate eating schedule around your exercise program.
1. Fuel Up Before Working Out
Failing to eat before an exercise routine is similar to driving your automobile on empty. Your immediate goal should be to keep your body fueled with nutritious and healthy food which might not be present during a workout. Pre-exercise food helps by preventing hunger as you exercise. Carbohydrates for instance, are digested easily. However, high protein foods and fats are likely to linger in your stomach for a while, depending on the quantities consumed. This is why it is important to eat the right food at the right time before and after exercising.
2. Best Time To Eat Before Exercising
Eat at least two hours prior to exercising. However, if you intend to have a large meal, it would be most appropriate to eat more than three hours prior to working out. Smaller meals on the other hand can be consumed two hours before exercising. If hunger strikes just before working out, you can eat some snacks. Hydrate with water and eat healthy carbohydrates like whole grain cereals with skimmed milk, whole-wheat toast, low-fat yogurt, pasta, fruits, vegetables and brown rice.
3. Refuel After Working Out
Consume foods that are rich in carbohydrates one hour after the workout. This builds up your energy levels in readiness for the exercises you intend to engage in the next day. Drink lots of water as well. You can mix the water with fresh juice. Research indicates that fatigue experienced during workouts is caused by diminished levels of stored carbohydrates and stored water. Consequently, it is essential to replenish the depleted storage depots once a workout routine is completed. Protein should also be included in the post-workout eating plan. The protein you consume will help build and repair muscles. Include whole grain bagels, peanut butter sandwiches and baked potatoes.
The simple guidelines outlined above should make it easier for you to schedule your eating around your workout routine for peak performance to be achieved. Most importantly, do not put a strain on yourself and eat when you are hungry. Despite this, consume only size-able amounts. This way, you can manage your workout and your eating schedule more effectively.