What to eat and drink before, during and after your workout.
VIDEO TRANSCRIPT
Hi, I’m Joe Decker – world’s fittest man.
You know, food can either enhance or detract from the effectiveness of your workout, depending on what and when you eat.
There’s a lot of confusion about food and exercise, so here are a few pointers to keep in mind.
First, it’s important to have some food in your system before you work out.
This helps prevent a blood sugar drop that could make you dizzy right in the middle of an aerobics class.
Eating a pre-workout snack also gives your muscles the energy they need.
And by eating ahead of time, you won’t get distracted from your workout by a rumbling belly.
However, you don’t want to get too full. So avoid heavy foods like meat or cheese. They’ll only slow you down.
Eat large meals 3-4 hours before working out. Small meals, 2-3 hours, and small snacks about an hour ahead of time.
The ideal pre-workout snack is made up of healthy carbs that digest slowly, such as bananas, yogurt, fruit smoothies, whole-wheat crackers, or granola bars.
And don’t forget your fluids… water is always best.
About 15 minutes before you exercise, drink an 8-ounce glass of water, especially if you’re planning an intense workout.
keep the bottle with you during your workout, so you don’t get dehydrated.
When you’re done with a long and vigorous workout, refuel with another snack.
That’s because when you exercise, your muscles lose glycogen—a form of carbohydrates stored in your body.
If you lift weights, you also need protein to rebuild your muscles.
Eat foods that combine carbohydrates and protein—like a whole-wheat bagel with turkey, or some nuts and dried fruit.
Also don’t forget to replenish the fluids you lost while working out.
You generally don’t need a sports drink , which contains electrolytes such as sodium and potassium, unless you’re working out very vigorously for more than an hour.
Think of what you eat and drink around exercise as fuel for your car. By using the right type of gas, and preventing your tank from hitting empty, you’ll operate at peak efficiency.
I’m Joe Decker, keeping you in the motion zone.