When you're sitting down to a big piece of chocolate cake, it's easy to forget that food is fuel. For most of us, food feels more like fun than fuel! But the food you eat doesn't only affect the way you look and feel, it also affects the way you work out. When you eat the wrong things at the wrong time before a workout, it can make the difference between an invigorating hour of exercise and an exercise in torture.
Want to put up a slimmer photo on your internet dating profile and starting up a new workout regimen? The most important thing is to listen to your body. Everybody's needs are a little different, and what works for somebody else may not be what works for you. However, for most people there are a few pre-workout habits that tend to work best. Read on to learn about pre-workout eating, including when you should do it.
What to Eat (and What NOT to!)
Low carb diets are all the rage; it seems like everybody who reports massive weight loss cuts out carbs. But for working out, you need a nice balance of protein (which helps you build muscles), fats, and, yes, carbohydrates. Carbohydrates are the first thing that the body looks to for energy; if you're looking to get the best performance you can out of your body, you have to give it the fuel it's looking for.
The best pre-workout meal is made up of a balance of lean protein, healthy fat, and whole carbohydrates. Look for unprocessed carbohydrates for the best result: whole grain rice and bread, whole wheat pasta, and vegetables.
When to Eat It
When it comes to diet, every expert has a different opinion on what one should eat to get the best results from their workout. But an even bigger question is when you should eat it. Are you supposed to eat something right before a workout to give you the maximum amount of fuel? Or should you try to work out on an empty stomach to burn the maximum amount of fat?
Most experts agree that it's best not to eat anything directly before a workout. It takes a certain amount of time for food to move through the digestive system and be available to the body for energy. So anything that you eat right before your workout is generally too late to make any positive difference in your energy level. In fact, no matter how healthy your meal is, having it right before your workout can actually be detrimental more than helpful. When you eat, your body needs blood and energy to help it digest. But when you work out, that blood is in the muscles, not where it needs to be to help you digest. When this happens, neither your workout nor your digestion gets the energy from your body that it needs. Not to mention that eating a heavy, fatty meal right before working out might just make you throw up.
The best time to eat is about 3-4 hours before you work out. Have a small, nutrient rich meal with a balance of carbohydrates and protein. Or, if you plan to have a larger meal, wait 5-6 hours before you work out. Don't have time to wait before working out after a snack? Pick up a piece of fruit. A piece of fruit generally works its way through the digestive system in about 30 minutes.
Keeping Hydrated
Of course what you eat isn't the only important part of exercise nutrition; you also have to keep hydrated, too. When working out, one of your first instincts might be to pick up a bright-colored, hyped up sports drink. And while those can be great for replenishing your electrolytes when you work very hard, it's a good idea to use them in moderation. These sorts of drinks tend to be full of sugars (and calories), and often contain high fructose corn syrup. So if you're doing a long workout, the sugar in a sports drink will fill you with plenty of energy... only to make your energy levels crash in the middle of your workout. Sports drinks can be a good option if you need to rehydrate quickly; but the best option is to drink plenty of water during and after your workout. Room-temperature water hydrates most quickly and is easiest on your stomach during a workout.
When you work out, eating the right way can make the difference between success and failure. The right foods at the right time give you energy; they give you that little boost to help you get through your workout with ease. The more you enjoy your workouts, the more often you'll do them. And that, of course, can make all the difference in the world.
