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Whether you are running, walking, swimming or some other form of exercise, it is important to start with the right gear (ie., properly fitted shoes), an adequate warm up and the right nutrition to fuel your body BEFORE, DURING and AFTER a workout!
Here are some quick nutrition tips to ENERGIZE YOUR SIZE:
Fuel PRIOR to a workout:
Don't exercise on an empty tank! Be sure to include foods with carbohydrate (ie., bread, pasta, fruits or vegetables) to give you energy for your working muscles. While the amount of food tolerated prior to a workout can vary from person to person, a general recommendation is to eat a full meal 3-4 hours prior or a small meal 1-2 hours prior to a workout. A small snack or carbohydrate containing drink may be better tolerated less than an hour before a strenuous workout. Also, avoid high fat or fiber containing foods too close to a workout to help speed up digestion.
During a workout:
If your exercise lasts more than an hour, some easy digestible carbohydrates such as salted pretzels or crackers with water, or a sports beverage containing carbohydrates and electrolytes will keep your working muscles fueled and body hydrated. Anything less than 1 hour usually does not require additional calories or sports beverage, but water is ESSENTIAL and should be consumed at regular intervals throughout.
AFTER a workout:
Replacing lost fluids and providing your body with carbohydrates and some protein will be KEY to recovery from a hard workout. The best rule of thumb is to eat within 30-60 minutes after a workout and to replace 24 ounces of fluid for every 1 pound of body weight lost during your workout. Weighing yourself before and after a workout will help you understand your personal sweat rate (which can also be impacted by higher temperatures if exercising outside). Examples of snacks that contains both carbohydrate and protein are: cheese & crackers, banana and peantbutter, yogurt with some toasted nuts or seeds, milk and cereal or a smoothie made with fruit, milk/yogurt and ice. If your workout ends within 60 minutes of a main meal ( breakfast, lunch or dinner), that works also!
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