Life Fitness offers the following tips on what to eat before, and after, a workout:
· Mix carbs with protein: Carbohydrates, like pasta, provide the body with energy, and protein, like chicken is important for muscle building and repair. It’s essential to eat moderate amounts of both before exercising. Low-fat meats and carbohydrates filled with whole grains are the best bet.
· Timing matters: Having something in your stomach before exercising provides needed energy, but eating just before a workout could upset your stomach. Aim to eat a meal three-to-four hours before exercising and then a small snack a half-hour to 45-minutes before. Expect your cardio workout to last more than two hours? You may want to eat a meal filled with carbohydrates like brown rice or wheat pasta.
· Calories still count: Just because you finished a heart-pumping session at the gym doesn’t give you a free pass to the all-you-can-eat buffet. To ensure you’re not eating more than you burned on the treadmill; eat a low-fat snack such as fruit or yogurt immediately after working out. Also watch out at the gym’s café. Smoothies or protein bars can pack a surprising number of calories and sugar that may cancel out a good workout.
· Remember the fluids: Most exercisers will lose about four cups of fluid per hour of exercise. Stay hydrated by taking in water before, during and after your workout. If you sweat a lot or the weather is humid, you may need a sports drink after your workout to replace lost electrolytes and minerals.
