FUELING UP FOR A WORKOUT
Heading out to your favorite gym or martial arts class after a hard day at the office? Its a great way to de-stress and relieve the day’s pent-up frustrations. But have you fueled-up for the strenuous activity you are about to embark on? Food for fuel is important before and after a workout. Eating right (and drinking) at the proper time is key to health.
“Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.”
The American College of Sports Medicine.
Though there are no hard and fast rules, there are some things you should do before, during and after you work out.
Before Workouts
A car without insufficient fuel will not get you very far. It is the same with us humans if we do not fuel up prior to a strenuous activity. You will not have enough energy to maximize your workout and you will limit your ability to burn calories. Ideally, you should have a bite about two hours before you exercise.
Drink water to hydrate yourself. Hydration is important to get nutrients to your cells, lubricate joints, regulate body temperature and keep your major organs functioning properly
Eating healthy carbohydrates will supply well needed energy for your body. Fruits ,vegetables, wheat bread are just some examples of foods that are great for energy generation and they digest fairly easily.
Avoiding protein as they will digest slowly and take away oxygen and energy-delivering blood from your muscles.
If you only have 5-10 minutes before your class, eat a piece of fruit such as an apple or banana. The idea is to consume easily digestible carbs that will not make you sluggish.
During Workouts.
Have small sips of water in between breaks during your class. This is so that your body remains hydrated even as you lose water through sweating. Obviously, if your class is one to two hours long, eating is not recommended. I have attended workouts that last 5-6 hours. In those instances, you definitely need to refuel with some food in between those sessions, usually a lunch break. But remember to eat moderately.
After Workouts
Its time to refuel and recover after a hard workout in class or at the gym. For this, the following is needed :-
Fluids, and lots of it!. Your body has lost much water and it needs replenishing. Blend your water with juices such as orange juice which provides fluids and carbohydrates.
Carbohydrates. You burn a lot of carbs during your workout. Replenishing your body’s energy store with fruits, nuts and vegetables, bread, rice, etc.
Protein. Have protein (a piece of chicken for example) to help repair and grow your muscles.
Australian Cauliflower Rice is one great low carb, low calorie product that will fulfill your protein requirements for a good after-workout meal
These are merely general guidelines. As human beings built differently from each other, we know what works best for us. Eventually, you will find the right portion of consumption and timing for your workout needs. What you put into your body as nutrition is as important as what you do with it in terms of exercise.
Both are crucial to keeping your engine performing at its best.
Eric Khoo
Certified Group & Personal Trainer at SEN Master Academy. New Kickboxing classes launching in August 2020 every Thursday night. Whatsapp 0178887878 now for a free trial class!
