When it comes to fueling your body before, during and after exercise it's important to ask yourself a few questions: what activity will you be doing? And for how long? What goals need to be met with your meals or snacks? (recover, refuel, provide quick energy, etc.) And what foods will help to support your nutrition and exercise goals?
A poor diet can sabotage your goals and prevent you from competing or exercising to the best of your ability. Check out the common pitfalls below to know what to eat and when:
1. Carbo-loading before a workout
While carbohydrates are an important source of energy before intense exercise, it is not necessary to eat an excessive amount. Carbohydrates provide fuel for your brain and muscles, but when eaten without a source of protein can spike your blood sugars and energy level, then leave you feeling lethargic. When choosing a pre-workout meal two to four hours before exercise, or the night before an event, include a carbohydrate-rich food, such as oatmeal, bread, rice or potatoes and a source of protein, such as meat, fish, eggs or tofu to help stabilize your blood sugars and sustain lasting energy.
2. All protein, all the time
While protein does play an important role in repairing, maintaining and building muscle, carbohydrates should be your main source of energy before, during and after an intense workout. Instead of loading-up on protein post workout, include 15-25 grams of protein at every snack and meal throughout the day. Ten grams of protein would equate to approximately two eggs, 1.5 ounces of chicken or two tablespoons of peanut butter.
3. Missing that 30-minute window
By missing that valuable post workout snack, you could be left feeling fatigued and possibly disoriented from a drop in blood sugars. It's important to include a carbohydrate-rich food within the first 30-minutes of finishing intense exercise to help promote recovery and replace lost glycogen. Glycogen is stored energy found in our muscles and liver and is utilized during exercise. Sources of carbohydrates include bananas, bagels, granola bars, crackers and chocolate milk.
4. Over-fuelling post-workout
Overeating after a workout can happen if you think you've used more fuel than you actually have or if you're simply unaware of the calorie content of the food you're eating. Eating an excess of carbohydrates or protein will not mean that you will build more muscle; that excess is stored in the body as fat. If you regularly exercise two days in a row or twice in one day, eating a meal several hours after exercise can help speed recovery in preparation for your next workout. Include a serving of complex carbohydrates, such as brown rice, potatoes or whole wheat pasta and a serving of protein, such as eggs, lean meat or lentils in that meal.
5. Running on empty
Our bodies need fuel to function at their best. If you're working-out for several hours, exercising intensely or competing in an endurance event such as a marathon, you may likely require a source of simple carbohydrates during your event to provide quick, easily digestible energy. During exercise, blood flow is diverted to the muscles and away from the gut, this means that digestion can be affected. When fueling during an endurance event or long workout, avoid high fat, high fibre foods that are digested slowly and can produce gas and bloating. If you're preparing for an endurance event such as a marathon it's important to try different foods during your training because it may take time to realize what foods work best for you. Easily digestible sources of carbohydrates include raisins and bananas.
6. Skipping breakfast
Eating before you exercise can help to prevent early fatigue and allow you to exercise with more intensity. If you have less than one hour before exercising, choose a source of simple carbohydrates, if you have two to four hours before your workout; choose a source of complex carbohydrates and a source of protein. If your exercise is intense, such as in cross fit or interval training, you may want to choose a smaller meal to avoid upset stomach. If your exercise is light, such as going for a short walk, you likely don't need to fuel up before.
7. Fueling with energy drinks
Energy drinks are not the same as sports drinks; they have added stimulants such as caffeine, and usually have a higher amount of sugar. The energy that they provide would not fuel your body for long and the caffeine may increase your heart rate and create a feeling of nervousness, which would not be ideal before a big event. Caffeine also acts as a diuretic and could contribute to dehydration, while an excess of added sugar could lead to upset stomach.
-- Kelsey Leckovic is a registered dietitian with Northern Health working in chronic disease management.
