What Are Good Foods For Working Out?

By Shereen Jegtvig, About.com Guide

Question: What Are Good Foods For Working Out?

What are the best foods to eat before and after a moderate workout i.e. 30 min on the treadmill, 30 minutes weights and one hour pilates or yoga class per day. How long before and after should you eat and drink and what is the appropriate amount of water that should be consumed.


The foods you eat before you exercise and the timing of your meals or snacks really does matter. You don't want to have a full stomach when you work out, but you don't want to be hungry either. If you eat a large meal just before you exercise, you may experience nausea, feel sluggish or end up with muscle cramps. This happens because your body needs energy to digest the foods you eat so blood flow increases to your digestive system, leaving less energy-providing blood for muscles.
Exercising on an empty stomach isn't good either. Skipping meals before exercising can cause low blood sugar, which can make you to feel weak and light-headed. You also need some energy in the form of the right types of food to properly fuel your work out. Eating a light meal before exercise may actually increase your fat-burning potential.

 

Eating Before Exercise

If you eat a large, protein, fiber and fat filled meal, wait about four hours to exercise. If you eat a light meal, you only have to wait about two hours to work out. Your body prefers to use carbohydrates as fuel, so your pre-workout meal should include plenty of carbohydrates from bread, pasta, fruits and vegetables. You don't need to avoid protein and fat, however don't overdo either of these nutrients if you will be exercising in an hour or two. If your timing is off and you feel hungry when it is time to exercise, pick a small snack like piece of fruit, a sports beverage or some fruit juice.

 

Eating After Exercise

Eating after exercise is important as well. Your muscles need the raw materials to recuperate after your work out. A light meal or snack within 2 hours after exercise is perfect. This post-work out meal should contain some protein, some complex carbohydrates and some healthy fats too. A Balance Bar (buy direct) or a lean turkey sandwich on whole grain bread would make a nice after workout snack.

 

What About Water?

Hydration is important for your health and exercise will cause a depletion of water when you sweat. Drink a glass of water an hour or so before your workout and again after your workout. You can also sip water throughout your workout if you'd like.