It’s all about knowing the moment and the nature of what to eat, which’s able to make a major difference in your workouts. It’s understanding the connection between eating and exercise.
“Eating food and exercising go together hand in hand.
When and what you eat can be important to how you feel
when you exercise, whether it’s a casual workout to
keep fit or training for a competition.”
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well-fueled going into a workout. Studies suggest eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer duration or higher intensity. If you don’t eat, you might feel sluggish or lightheaded when you exercise.
If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a Sports drink. Emphasize carbohydrates for maximum energy.
And remember, if you normally have coffee in the mornings, a cup before your workout is probably 0K. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.
Be careful not to overdo it when it comes to how much you eat before exercise. The general guidelines suggest:
- Large meals
- Eat these at least three to four hours before exercising.
- Small meals or snacks.
- Eat these about one to three hours before exercising.
- Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy to keep you feeling strong throughout your workout.
Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks are eaten soon before exercise probably won’t give you added energy if your workout lasts less than 60 minutes, but may prevent distracting hunger pangs. If your workout is longer than 60 minutes, you may benefit by including a carbohydrate-rich food or beverage during the workout. Good snack options include: an energy bar, a banana, apple or other fresh fruit, yogurt, fruit smoothie.. etc.
Keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. For example, you’ll need more energy from food to run a marathon than to walk a few miles. And try not to incorporate any new products before a long-duration sports event. It’s best to have previous experience to see how your system handles the food.