We all know that it’s not good to exercise on an empty stomach. But it’s also not smart to exercise on a full stomach, especially one full of all the things that hinder your exercise performance. So what kinds of foods will help improve your exercise? If you usually exercise for a long time, what should you eat during and after to replace all of the calories you burned? Here is a quick guide to the kinds of foods that will benefit you the most when exercising.
BEFORE
Before you exercise, you don’t necessarily need to eat any food. Most of the energy that you use when exercising comes from the fat and carbohydrates that are stored in your muscles and fat cells, not the food you eat right beforehand. Don’t feel like you need to eat before you exercise if you aren’t hungry.
However, some people should have a snack before they exercise, whether for health or other reasons. Make sure you eat snacks that have a few main characteristics. Foods should be low fat and low fiber. You don’t want to put a lot of fat and protein into your body right before you exercise, since neither can be broken down fast enough to convert into useful energy for your body. Stick with foods that are easy to digest and that contain liquids. Don’t choose whole grain carbs which digest slowly. Drink fruit juice, fruit smoothies, or sports drinks. Eat fruits like pineapple, banana, and mango, or pretzels and bagels. If you are a fan of energy bars, choose ones that have 3-5 grams of protein and very little fat.
DURING
If you exercise for just a short period of time, you don’t need to have a mid-work out snack. However, when exercising for longer than 90 minutes you will need to eat something in order to delay fatigue. If you eat carbohydrates while you exercise you will prolong the amount of time you can continue to exercise without getting too tired by nearly 60 minutes.
When you do eat carbohydrates during your exercise, the body is prompted to produce more insulin, which is needed in order to use the energy stored in carbohydrates.
You need to consume carbohydrate-rich foods when snacking during exercise. Bananas, apples, pretzels, cheerios, and raisins are great in-between-exercise foods to snack on that won’t make you feel full and sluggish.
AFTER
Right after you exercise, you have about an hour window in which your muscles are craving nourishment. Your body needs two things: amino acids and carbohydrates. Protein is made from amino acids and is needed to help build up muscles, bones, and other vital parts of your body. Important amino acids are used up when you exercise and they need to be replaced. Eat meats, chicken, fish, eggs, or even whey protein powder in order to replenish your amino acids.
The other thing your body needs after working out is carbohydrates. Unlike before you exercise, afterward is a great time to have a full meal. Eat brown rice, quinoa, or fruits and vegetables.
The next time you are at the grocery store, take this list with you and pick out some snacks for before and during exercise, as well as foods to create a full, balanced meal (rich in amino acids and carbohydrates, of course!) for after. You should see gradual, but noticeable differences in your stamina and your body.
About the author: Julia is a writer passionate about health, fitness & blogging. When she’s not running her dog she can sometimes be found writing about Sono Bello, cooking and a myriad of other topics.
