A regular workout routine can help you lose weight and stay healthy, but there is more to fitness than toiling away on the treadmill. What you eat has a big effect on how much energy you have and how beneficial your exercise efforts are for your body. Get the right workout fuel before and after your workout — and on your off days — to feel better and see results faster.
Get a boost before you work out
You may have the right equipment, upbeat workout music, and a great attitude, but you won’t get very far if you exercise on an empty stomach. Morning exercisers especially need to be aware of this because their fuel gauge is on empty after eight hours of sleep. To get revved up for your workout routine, make sure you have a small snack that can be digested easily.
Carbohydrates can help you score a boost of energy and maintain your stamina for a longer period of time. You don’t want to fill up too much, but a granola bar or a piece of fruit is an excellent choice. You can also add a little protein like peanut butter with a banana or whole wheat toast. Be sure to keep your portion size small. A good visual guide is to eat something that is the size of your palm.
Enhance your efforts
After your workout, grab foods that help your body recover. Again, you aren’t going for a meal, just a small snack. Carbohydrates and protein are good sources of post-workout fuel. Some fitness experts recommend low-fat chocolate milk or half of a peanut butter and jelly sandwich. In fact, you might make your nutrition and exercise easier by preparing a whole PB&J sandwich: eat half before you exercise and enjoy the other half after your workout is done.
Because protein is important to muscle growth and recovery, it should be part of your after-exercise snack. Cottage cheese with fruit, eggs and toast, or crackers and low-fat cheese are easy treats that provide a good carb-protein balance. Try to eat within 15 minutes of finishing your routine to get your body refueled quickly and ready for the activities you have planned afterward.
Munchies to maintain
If exercising more effectively and creating a better workout are important, then you also need to consider what you are eating the remainder of the day and on your rest days. Nutrition and exercise go hand in hand when you are trying to stay healthy, and there are foods that help you lose weight, build muscle or accomplish your fitness goals. If you are exercising regularly, you should eat 5-6 small meals each day instead of 3 big meals. This could break down into breakfast, lunch, dinner, a pre-workout snack and post-workout snack.
Building muscle should be at the top of the list, as strong muscles protect your bones and boost your metabolism. Your body needs protein to repair and restore muscle after you exercise, so make sure you are getting enough protein in your diet – roughly 10-15% of your daily caloric intake. In general, the old rules still apply, and eating a balanced diet is the best way to maintain your health and manage your weight. Large amounts of vegetables paired with small amounts of fruits, protein, carbohydrates and fat at every meal provide the nutrition you need to keep your body fueled for exercise.
One final tip for working out more effectively: drink plenty of fluids! Your body needs water to stay hydrated and powered up for that last mile or set of reps. The right food and plenty of liquids are all the equipment you really need for an amazing workout!
