How important is food for working out and for recovery after working out?
What you eat is incredibly important for physical performance. If you don't fuel your muscles properly, you won't get the results you want. Knowing what to eat – and when to eat it – can enhance physical performance during training and competition.
Athletes need carbohydrates from grains, fruit, legumes and dairy products to build and maintain glycogen stores in their muscles. Glycogen is the form of energy that's used to fuel all types of exercise. Protein is very important to build and repair muscle after heavy exercise. And of course, drinking enough fluid before, during and after workouts is vital to keep your muscles cool and prevent dehydration. Even mild dehydration can impair physical performance and cause early fatigue.
What should we eat before a work out? How much?
Timing is everything when it comes to fuelling for exercise. You need to allow enough time to digest food so you have readily available energy for your muscles. That means the closer you get to your workout start time, the fewer calories you should eat. Allow 3 to 4 hours for a large meal to digest (e.g. chicken, rice and vegetables), 2 to 3 hours for a smaller meal (e.g. a sandwich), and 1 to 2 hours for a snack (e.g. an energy bar or smoothie).
For 30 to 60 minutes of cardio or aerobic exercise, a pre workout snack should:
- have carbohydrates
- be between 100 and 200 calories
Ideas: blender smoothie made with milk or soy milk and frozen fruit; ¾ cup (175 ml) of yogurt; 1 banana; or a whole grain cereal bar.
For 45 to 60 minutes of strength training, a pre workout snack should:
- have carbohydrates
- at least 6 grams of protein to enhance post exercise muscle repair
- be between 200 to 250 calories.
Ideas: an energy bar; half a turkey sandwich; yogurt and berries; a hard-boiled egg and an apple.
What about after a work out? How much?
After a workout you want to replenish your glycogen stores and repair muscle tissue. And again, timing is important. Recovery foods should be eaten within 30 to 60 minutes after stopping exercise since this is when glycogen- and protein-building enzymes are most active. Here are some post workout recover snacks.
After a 30 to 60 minute cardio workout:
- A carbohydrate-rich snack (100 to 200 calories) if your next meal is more than an hour away. These snacks can be similar to your pre workout snacks.
- Water to rehydrate.
After a 45 to 60 minute strength workout:
- A carbohydrate-rich snack that contains 10 to 20 grams of protein to repair muscle tissue. Try a protein shake and a banana, 375 to 500 ml of chocolate milk, 1.5 oz (45 g) cheese and whole grain crackers, or a bowl of fruit salad with 200 g of yogurt.
- Water to rehydrate.
What about sports drinks?
Sports drinks are recommended during exercise that lasts longer than one hour to replenish lost fluid and electrolytes (sodium potassium, chloride). Most sports drinks also contain 6 to 9 percent carbohydrate which provides energy for working muscles. Some are sugar free, like G2.
