Eating and exercise: 5 tips to maximize your workouts

If you're planning to exercise, is it better to eat before, or after, your workout? Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or a serious athletic competition. Maximize your exercise and athletic performance, but keep in mind that the duration and intensity of your activity will indicate what and when you should eat and drink. Whatever your exercise, you'll benefit from paying attention to your meals and snacks. 1. Eat a healthy breakfast (pre-workout) Blood sugar is usually low in the morning, so eating carbohydrates for maximum energy is a good way to start the day. Good breakfast options include: -Whole-grain cereals or bread -Low-fat milk -Juice -Bananas, berries, apples, & any other fruit you prefer Not a breakfast person? Don't workout completely empty, try having a sport drink! 2. Size matters -Large meals. Eat these at least 3 to 4 hours before exercising. -Small meals. Eat these 2 to 3 hours before exercising. -Small snacks. Eat these an hour before exercising. 3. Snack well Snacks eaten before or during exercise won?t give you much added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs. Good snack options include: -Energy bars or drinks -Bananas or other fresh fruit -Yogurt -Fruit smoothies -Whole-grain bagel or crackers with peanut butter -Granola bars 4. Eat after you exercise To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Good post-workout food choices include: -Yogurt and fruit -Peanut butter or meat sandwich -String cheese and crackers -Nuts and dried fruit -A regular meal with protein, carbohydrates and healthy fats 5. Drink up You need adequate fluids before, during and after exercise to help prevent dehydration. The American College of Sports Medicine recommends that you drink: 2-3 cups (0.5 to 0.7 liters) of water during the two hours before your workout. 1/2-1 cup (0.12 to 0.23 liters) of water every 15 to 20 minutes during your workout. **You may need more the larger your body is or the warmer the weather is. 2-3 cups of water after your workout for every pound of weight you lose during the workout. If you?re exercising for more than 60 minutes, try using a sports drink which help maintain your body's electrolyte balance and give you a bit more energy as they contain carbohydrates. This post was written by Prosserman JCC Personal Trainer - Natalie Hallman.

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