Proper Fueling For Workouts
This Medical Fitness Month we are pausing our breakdown of popular diets to address fueling our bodies for performance and workouts. Although you may be putting in the hours at the gym (we love to see it!) it’s always a good idea to take a look at what the rest of your day looks like to help support your progress.
Properly fueling (eating) before a workout can allow you to work out harder, longer, perform better, reduce injury risk, and recover more quickly. Fueling before your workout can look like eating a meal 2-3 hours before the workout, or by including an easily digestible carb-focused snack 30-60 minutes before the workout. Easily digestible carb sources include fresh or dried fruit, pretzels, bread or a bagel, applesauce, or a sports drink. This snack should be low to moderate in protein, and low in fat and fiber because these foods take longer to digest and may cause stomach upset. Allowing your schedule to determine which option may be best can reduce stress about the exact timing.
Snack options for after your workout should include a source of carbs and protein. If you are looking for ideas, you can try a fruit and protein smoothie, turkey and cheese sandwich, Greek yogurt parfait with fruit and honey, bagel with peanut butter or cream cheese, protein bar and fruit, or crackers and a tuna packet. Don’t forget to drink plenty of liquids to replace what you lost through sweat during your workout. Remember the four components of recovery: refuel with carbs, repair with protein, rehydrate with fluids and electrolytes, and rest!
Caffeine is a well-tested performance enhancer, and can be found in a number of sources like coffee, soda, chocolate, and energy drinks. Caffeine intake 15-60 minutes before exercise may increase performance, but more caffeine is not always better. The FDA recommends healthy adults limit their daily caffeine intake to 400mg per day, and it is generally recommended to keep caffeine intake at or below 200mg in a single sitting. Some pre-workout supplements provide over this 200mg recommendation, so be sure to look at the label to ensure you’re not overdoing it.
Side note: sleep is important too. A lack of sufficient or quality sleep can impair performance, slow muscle repair and gains, decrease brain function and focus, and increase risk for injury.
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