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Performance Nutrition
by Chris Akard
I am frequently asked, "What should I eat before I work out?" or
"When is the best time for me to eat?" Many people want to know which
carbohydrates provide the best energy for their workout. In this article, I
would like to give some tips on performance nutrition.
Before Exercise:
What you eat before exercising is very important because it affects how you
feel while you are training and even how you feel in the days after exercise.
There are two periods to look at for pre-exercise performance nutrition: long
digestion pre-workout fuel and short digestion pre-workout fuel.
A. Long Digestion Pre-workout Fuel (2 to 3 hours before activity):
This is simply a complex carbohydrate that takes longer to break down. These
complex carbohydrates offer ideal energy for sustained exercise. It is important
to allow at least 1-1/2 hours for the food to digest as your body will have more
time to convert the carbohydrate as glycogen energy.
If you train before digestion has occurred, you will have less energy because
it takes blood and energy to digest the energy food. It is a good idea to
include protein in this pre-workout fueling period to promote muscle recovery
and growth. Since there is plenty of time for the food to digest before your
workout, it's a good idea to eat some complex carbohydrates. Complex
carbohydrates give performance energy and also happen to take longer to digest.
You should opt for whole-grain carbohydrates. Any processed carbohydrates will
actually contribute to a lack of energy and have substantially less vitamins,
minerals and fiber.
There are several performance foods I recommend to eat 2 to 3 hours before
the activity:
- 1 to 2 slices of whole-grain bread
- 1/2 to 1 cup brown rice
- 1/2 cup pasta
- Garden salad
- 1 cup shredded wheat cereal
- 1 cup steamed vegetables
B. Short Digestion Pre-workout Fuel (20 to 60 minutes before
activity): Let's face it, there are many times when it's time to work out and we
haven't eaten in 3 to 5 hours. In this case, you should turn to short digestion
pre-workout foods. These types of foods are less complex and digest more
quickly, allowing you to work out soon after food consumption with an energy
boost. Be careful not to eat simple carbohydrates or foods with high contents of
sugar. For example, candy bars, juices and other high-sugar foods will take away
from your workout. There is an array of products on the market that offer quick
pre-workout energy. Energy bars and other products are not a bad idea in the
rush, but I caution you to use them as a planned snack or meal.
There are several performance foods I recommend to eat 20 to 60 minutes
before a workout:
- Banana
- Power Bar
- Balance Bar
- Strawberries
- Apple
- Orange
After Exercise:
After your energy-filled workout, it's time to replenish. When you work out,
your body uses energy (in the form of glycogen) that was stored for the
exercise. Since your body is now relatively depleted and the metabolic rate is
up, it is an ideal time to eat. That's right, you should eat after exercise!
Notice I did not say, "Go have a bowl of ice cream." In fact, this is
the time to have those long-digestion carbohydrates that I mentioned. Don't
forget to include some lean protein for muscle recovery and growth. Good foods
to choose from are chicken, turkey, fish, lean beef or dairy. Happy and healthy
eating!
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