Fuel for Fitness

Many people want to know, “when should I eat- before or after I exercise?” My answer? It depends on your goal. If your goal is weight loss and your workout is under 60 minutes, studies show you’ll use more fat for fuel if you work out on an empty stomach. If you plan on doing heavy/aerobic exercise for over 60 minutes, it is best to eat something that is digested quickly and includes protein as well as carbohydrate to keep your muscles fueled. If you need to eat something to prevent low blood sugar or are really hungry in the morning, keep your snack small and within 150-200 calories if weight loss is your goal.Easily digested carbohydrates are best prior to exercise to provide energy, without gastrointestinal distress such as gas and bloating. Avoid high fiber and high fat foods before working out (NO rice and beans or burgers/fries)! Below are a few examples of simple snacks to have before your workout:Yogurt with a bananaApple and peanut butterLow fat cheese and saltines (avoid whole wheat crackers)Animal crackers and yogurtTurkey roll up on a tortillaEnglish muffin with peanut butterTrail mix with nuts, Cheerios/Chex cereal and dried fruitAfter your workout, it is best to eat something within 20-30 minutes of your workout to replace glycogen stores. Studies show including BOTH carbohydrate & protein improves glycogen stores in a ratio of 4 carb grams to 1 gram protein. Also- remember to consume at least 2-3 cups of water before, during and after a workout to stay hydrated. Below are some meal ideas after your workout:Black beans and rice (or quinoa), fruitChicken & vegetables over brown rice or whole wheat pastaWhole wheat spaghetti and meatballs, saladTriscuit crackers, 1 light cheese stick and fruitSalad with chicken or fish and a side of potatoes, crackers or breadTuna or turkey sandwich on whole wheat bread and fruitHigh fiber cereal, milk or yogurt & fruitScrambled eggs, toast with jelly and fruitOne final thought- one of the best post-recovery foods is not a food at all. It’s chocolate milk! A convenient balance of simple carbs and protein helps refuel muscles.For more information on carbohydrates and endurance, check out: http://www.sciencedaily.com/releases/2015/12/151215094542.htm