on nutrition
If you exercise recreationally, maybe going to the gym, taking dance or yoga classes, going for day hikes or long bike rides on nice weekends, you may be wondering how to eat and hydrate when you exercise. These are the three questions I hear the most and some answers.
Should I exercise on an empty stomach?
It depends. If you exercise for less than an hour right after you get out of bed in the morning, then you don’t necessarily need to eat anything first, especially if your activity is moderate; maybe you are doing yoga or taking a walk. . However, if you’re going to run, swim, take a vigorous exercise class, or lift weights, it’s a good idea to eat something first. Food is your body’s fuel – if you run out of energy, chances are you won’t have a vigorous workout.
I’ll get into the “what to eat” part in a moment, but as far as timing, drinking some water and eating a fist-sized portion of food about an hour before exercise provides your body with energy, but it is not. likely to upset your stomach while you exercise. It’s not a good idea to go several hours without eating and then try to exercise.
For vigorous exercise, or exercise that lasts more than an hour, eat something before and shortly after. If it’s time for a regular meal after working out, great, otherwise have a snack. If you exercise for many hours, such as a day hike or long bike ride, you’ll need extra food and water during exercise.
Do I need to eat specific foods?
Carbohydrates are the main fuel for exercising muscles. If you’re eating enough high-quality carbs throughout the day (whole grains, legumes (beans and lentils), fruits, and vegetables), you don’t have to, say, aim for X grams of carbs before/during/after exercise. Just giving your body some carbs and some protein when you need a pre-exercise snack is fine.
You may need to experiment with what foods make your stomach happy during different types of exercise, but good choices include a granola bar, a peanut butter and jelly sandwich, a fist-sized amount of trail mix , oatmeal or yogurt with fruit and nuts, or a banana with peanut or almond butter. A small fruit-based smoothie is another good option, especially if you have trouble digesting solid foods first thing in the morning.
What about protein powders? We build muscle and get stronger by wearing our muscles and eat enough protein as part of a balanced diet. That doesn’t mean extra protein is better. Most people can get enough protein from food alone.
Should I drink sports drinks?
Water is a great drink for most athletes., and it’s best to get most of your calories and carbohydrates from food. However, you could benefit from a sport drinks during prolonged exercise or if it’s a salty sweater: losing enough salt to sting eyes and deposit white, gritty residue on skin and clothing.
According to the Institute of Medicine, adult women should drink nine 8-ounce glasses (about 70 total ounces) of fluid per day, and adult men should drink 13 8-ounce glasses (about 100 total ounces) of fluid up to date. Drink water regularly throughout the day, then drink 20 ounces about an hour before you exercise. You may need more fluids during exercise, depending on how much you’re sweating. After exercise, drink more water or eat foods rich in water, such as juicy fruits.
