I’ve always wondered about what should I eat before and after a workout cos I don’t want to be half dead without energy during my workout and post one too. I asked Jenn about this and here are her thoughts.
There are a lot of studies which look at what food optimizes your workout and aids post-work out recovery. These studies often discuss “high GI” and “low GI” foods along with carbohydrate energy drinks and home made energy drinks – sport science is all over this topic.
I make it pretty simple on myself – before working out I eat a light snack approximately 45 minutes prior – and it’s generally something with low sugar content. Nuts, for example. They make me feel fuller, longer, and will give me the energy to get through a work out. Immediately after a work out (as in the first 15 minutes post-workout) – your muscles are primed to receive carbohydrates as they need the sugar to refuel your muscle fibers.
Remember you’re looking for high-quality nutrients – not a chocolate bar! Having an apple or a banana at this time is great thing to eat. The key thing is to get to know what your body needs before & after exertion, as it may not be the same for everyone. Some people feel sick if they eat around their work outs and prefer to exercise on an empty stomach. That’s something that you’ll come to know as you begin your fitness journey.
Your ideal water intake is an easy one. Drink between 2-3L of water per day, and adjust for hot weather and exercise. Your body needs to be properly hydrated in order to work it’s best, especially during your work outs. There are so many lovely benefits to drinking water, including softer, nicer skin, it reduces the look of wrinkles, and helps reduce water retention! A little known fact is that if your body is starving for water it will hold onto the water you have. If you feed your body enough water, it doesn’t require itself to hold onto it. So, sip throughout the day and stay hydrated!
Jennifer Thomas is a fitness expert who focuses on women and provides personal training based on each woman’s body and their needs. To know more here is a link to her page