Fueling Your Workout

Working out on an empty stomach can be dangerous not to mention uncomfortable, and the same can be said for exercising on a full stomach. The best bet for fueling your workout is to eat 1-2 hours before you exercise. This will give you enough time to digest this food for fuel but not so close to your workout that you have feelings of fullness.

The best choices for a pre-workout snack are different depending on the individual and what type of exercise he or she is doing. A good way to determine the best pre-workout fuel for you is trial and error. Start with about 150 calories, from a carbohydrate-rich source about one hour before your workout and adjust from there. If you feel that you are hungry halfway into your workout, try adjusting the timing or amount of food; try eating later or having a slightly bigger snack. Note the word slightly. Incorporating exercise into your day is not an excuse to over eat. Have you every justified and extra dessert because you “worked out today”? Unfortunately the calories burned are rarely as high as the extra calories we talk ourselves into, sabotaging our best efforts at weight loss.

So where should these 150 carbohydrate-rich calories come from? Carbohydrate-rich foods include fruits, breads, crackers, rice, pasta and potatoes.

150 calorie carbohydrate-rich snack ideas:
• 1 piece of whole wheat toast with a spread of jam
• ¾ cup cooked elbow macaroni
• 1 cup of plain Cheerios ™ and ½ cup skim milk
• ½ cup brown rice with 1 teaspoon of olive oil
• 1 large (8”) banana
• ½ large (8”) banana and 1 teaspoon of peanut (or other nut) butter
• 5 Melba Toast™ crackers and 1 low-fat string cheese

If you fueled correctly before your workout your should not be ravenous when you’re done exercising. You should however, plan to eat a snack or meal that has both carbohydrates and protein. Carbohydrates are necessary, but so too is protein. Protein-rich food sources include meat, poultry, low-fat dairy and nuts. If not time for a meal, but just a snack, choose from the list above tweak a little. For example instead of toast with a smear of peanut butter, make a peanut butter sandwich or add an ounce or two of chicken to your pasta or rice (3 ounces is a deck of cards).

The best thing you can do for you and your workout is to listen to your body. If you are hungry or feel sluggish, make time for a pre-exercise snack. If you feel over full before or after your workout perhaps you are taking in too much food; more food than is necessary.