If you’re a recreational exerciser — maybe you go to the gym, take dance or yoga classes, go hiking or long bike rides during the day on a nice weekend — you may be wondering how to eat around exercise. and hydrate. Here are three questions I’ve heard the most, and some answers.
Should I exercise on an empty stomach?
that depends. If you exercise less than an hour right after getting out of bed in the morning, you may not need to eat anything at first, especially if your activity is moderate – maybe you’re doing some yoga or Are you going for a walk? However, if you’re going to run, swim, take a vigorous fitness class, or lift weights, it’s a good idea to eat something first. Food is your body’s fuel: If you’re running on empty, you’re unlikely to have an energetic workout.
I’ll get into the “what to eat” part in a moment, but as far as time goes, drinking some water and eating a fist-sized meal about an hour before exercise gives your body energy, but It is not that your stomach is likely to get upset while exercising. It’s not a good idea to go several hours without eating and then try to exercise.
For vigorous exercise — or exercise lasting more than an hour — eat something before and after. If it’s time for a regular meal after exercising, that’s fine, otherwise have breakfast. If you’ve been exercising for several hours — such as a day of hiking or a long bike ride — you’ll need extra food and water during the exercise.
Do I need to eat specific foods?
Carbohydrates are the major fuel for muscle exercise. If you’re eating enough high-quality carbohydrates throughout the day – whole grains, pulses (beans and lentils), fruits and vegetables – you don’t need to aim for X grams of carbohydrates before/during/after exercise. It’s okay to just give your body some carbohydrates and a little protein when you need a pre-workout snack.
You may need to experiment during different types of exercise to see which foods please your stomach, but good options include a granola bar, a peanut butter and jelly sandwich, a handful-sized amount of trail mix, Includes oatmeal or yogurt with fruit and nuts. Or a banana with peanut or almond butter. A small fruit-based smoothie is another great option, especially if you find it hard to stomach solid food first thing in the morning.
What about protein powder? We build muscle and get stronger using the Our muscles and eating enough protein as part of a balanced diet. This doesn’t mean that extra protein is better. Most people can get enough protein from food alone.
Should I drink sports drinks?
Water is a great drink for most exercisers, and it’s better to get most of your calories and carbs from food. However, you may benefit from sports drinks during long workouts or if you’re a salty sweater — losing enough salt to prick your eyes and deposit a gritty, white residue on your skin and clothing.
According to the Institute of Medicine, adult women should drink nine 8-ounce glasses (about 70 total ounces) of fluid a day, and adult men should drink 13 8-ounce glasses (about 100 total ounces) of liquid a day. Drink water regularly during the day, then about an hour before exercising, drink 20 oz. You may need more fluids during exercise, depending on how much you are sweating. Drink more water after exercise or eat water-rich food such as succulent fruits.