Food as Fuel – Eating a Balanced Diet Before and After Your Workouts
How many of you see food as an enemy? Something to be controlled? Food and health go hand in hand, and with all the choices out there, its no wonder we are confused.
First let me qualify this loudly: I am not a nutritionist. Today’s topic will cover basic stuff. With that said, confusion about food is usually the most common complaint I get, and I would be doing a disservice if we did not touch on it.
Whether you are a recreational weekend warrior, an athlete, or a self-proclaimed couch potato you have probably thought about food. Am I helping or hurting my progress by putting this in my mouth? Common concern. Talking with a registered dietitian, a nutritionist, or your health care provider can help answer this question more clearly.
Let’s break down food. Food is simply fuel. We need it to function. From our food choices we derive the nutrients and minerals our bodies need to function well. We classify food into two basic categories: Macro and Micro nutrients. Macronutrients are Carbohydrates, Proteins, and Fats. Micronutrients are smaller, like vitamins and minerals.
When we exercise for a period of time we need to replenish our bodies. Its smart to eat a small meal about 30 minutes before your workout and another one within 45 minutes of finishing a workout. Try to get a mix of carbs and protein and look for foods which allow you to do activity after without causing you digestive problems. Following your workout is a great time to add simpler carbs in allowing your muscles to suck up glucose and re-fuel for your next workout.
Here are some ideas for pre and post workout snacks from www.fitsugar.com
Five pre-workout snack ideas:
1. Half a chicken, turkey or lean roast beef sandwich on whole-wheat bread
2. Low-fat yogurt with a sliced banana
3. Low-fat string cheese and 6 whole-grain crackers
4. Hard-boiled eggs, yolks removed and replaced with hummus. (Check out my own recipe here!)
5. Skim milk blended with frozen fruit to make a smoothie
Five post-workout replenishing meal ideas:
1. One or two poached eggs on whole-wheat toast
2. Bean burrito: a whole-wheat tortilla filled with black beans, salsa and reduced-fat cheese
3. Stir-fried chicken and vegetables (try pepper, zucchini and carrot) over brown rice
4. Whole-wheat pasta tossed with chicken, broccoli and eggplant
5. Whole-grain cereal or oatmeal, with milk and fruit (such as a sliced banana)