What we eat and when we eat it greatly affects our exercise performance. Studies have shown that eating before exercise versus exercising in a fasted state will result in improved performance. There are some recommended guidelines to follow for eating before a workout.
The closer you are, timewise to a workout, the smaller your meal should be. This prevents creating volume in the stomach which could lead to feeling sick and or vomiting during an intense workout. A liquid meal, or meal replacement shake is a good example. The energy is quickly absorbed and does not leave any volume in the stomach.
Pre exercise foods should be high in carbohydrates, low in fiber and fat, and contain a moderate amount of protein. Some examples of these foods are toast with peanut butter, banana, yogurt, oatmeal, or an enhancement bar.
It is important that the food preference of the athlete is addressed. A choice should be considered and every individuals pre workout meal experience will be different.
Recommendations for energy consumption during a workout depends on the length and intensity of the workout. Drinking beverages with the correct amount of carbohydrates has been shown to prolong the length of exercise.
For an activity lasting an hour or less it is recommended that the individual consumes a sports drink containing 6-8% carbohydrates such as Gatorade or Powerade.
For an activity lasting longer that an hour it is recommended to consume a sports drink containing 30-60% carbohydrates such as fruit juices.
Recommendations for exercise recovery are made with the intent to reestablish glycogen stores as quickly as possible. Carbohydrates are the main concern in glycogen resynthesis. There is evidence showing that glycogen uptake is best within 30 minutes of completing exercise. If an individual waits more than 3o minutes to eat following exercise, the glycogen uptake into the muscle is severely decreased. Some good examples of post exercise foods include, sandwiches, granola bars, smoothies, fruit, and trail mix.
Another important recovery concept is the importance of restoring lost electrolyte and fluid balance. For individuals who participate in intense exercise or sports activities, it is recommended to weigh yourself before an after exercise. Rule of thumb considering rehydrations is that an individual needs to consume 3 cups of fluid for every 1 pound lost. Eating salty foods and drinking beverages high in potassium and magnesium such as coconut water can help to restore lost electrolytes.
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