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| Thursday, June 11, 2009 |
| What Should I Eat Before My Workout? |
A very common question that I’m probably asked at least three times a week is: “What should I eat before I work out?” Most of the time, I tell my clients to make sure they maintain a healthy diet throughout the day and not just before their workouts. Once they are on board with that suggestion, we focus specifically on what to eat before a workout. Everyone knows that athletes are very careful about what they eat before a big game or competition, but people who exercise 30-60 minutes per day most days of the week generally don’t need to be as careful. The goal is to find out what works for your workout and stick with it.
What you eat and how much you eat can play a big role in your energy level during your workout. Some of my clients say they exercise on an empty stomach so they can start burning fat sooner. Unfortunately, it doesn’t work that way. Yes, your body will use glucose from your most recent meal for energy, but it also uses stored carbohydrates or “glycogen” to fuel your workout. So it’s important to spread your meals and snacks out throughout the day so that you always have a little reserve to power you through your workout. If you only rely on the little snack you just ate, you probably won’t last very long and your workout may not be very productive. Three healthy meals and two snacks a day is a great plan to follow. Try to eat one of your snacks about 1 to 1 ½ hours before you exercise to ensure adequate energy from start to finish.
If you have diabetes or you have blood sugar that tends to fluctuate, it’s very important that you eat a significant snack before you exercise. This will help you avoid a low blood sugar during your workout. Low blood sugar can cause you to feel dizzy and disoriented. It may even cause you to faint. Try a snack with some carbohydrates and some protein. A few examples include: ½ a tuna sandwich and an apple, crackers with peanut butter and 15 grapes or a low sugar yogurt with some granola. Snacks similar to these should help you maintain a safe blood sugar throughout the entire workout.
Another very important thing to think about before your workout is staying hydrated. Dehydration can cause fatigue, headache and cramps during your workout. Try to drink about 6 glasses of water throughout the day. Add at least another 8 ounces about one hour before your workout and try to sip water throughout your workout. Water is the best fluid to hydrate with. There are many drinks such as Gatorade and Vitamin Water that may taste great but are not necessary to for hydration. Stick with good old fashioned water. If you need some flavor add some lemons or limes to a large pitcher of water and let it sit overnight. Your water should have a nice flavor by morning.
If you try these suggestions and still feel tired, dizzy or even faint during your exercise, consult your doctor. If needed, they can direct you to a dietitian for some extra guidance.
- Jennifer
Labels: Fitness, healthy eating, healthy tips, Jennifer
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posted by My Sensei @ Thursday, June 11, 2009   |
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| 3 Comments: |
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Good post. Talks to different people & what works for them.
Me, I get sick working out on food & even a snack so I go empty. I know, you are cringing!!!! BUT, first, I am a crazy hour workout person so I probably still have some food in my stomach from the night before... that tells you something about the times I work out! I do a hard core workout & no food before it works for me BUT this is me. I know most people like a little something a couple hours before but I also know people like me that just get to feeling sick with any food there.
The key, as you said, is to find what works for you!
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Great post! I love the idea of putting a pitcher of water and lemons in the fridge over night. I'm doing that from now on...thanks for the idea! :D
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I recently found out I have issues with low blood sugar. Workouts on an empty stomach cause me to get dizzy, light headed and feel faint. Im trying to get used to the idea of a healthy snack before a workout. Good info here. Thanks.
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Good post. Talks to different people & what works for them.
Me, I get sick working out on food & even a snack so I go empty. I know, you are cringing!!!! BUT, first, I am a crazy hour workout person so I probably still have some food in my stomach from the night before... that tells you something about the times I work out! I do a hard core workout & no food before it works for me BUT this is me. I know most people like a little something a couple hours before but I also know people like me that just get to feeling sick with any food there.
The key, as you said, is to find what works for you!