Diet And Exercise Tips
Food Strategies that Boost the Benefits of Exercise
Knowing when, and what, to eat after a workout can enhance the positive effects of your workout. Eating and movement go hand-in-hand. What you put into your body is important, as it’ll influence how you feel when exercising. Read on to learn more about various food strategies that tend to boost the benefits of exercise
Mindful Breakfast Choices
If you prefer to workout in the morning, get up early enough to eat your first meal an hour before exercise. You want to go into the workout well-fueled, so you don’t feel weak and light-headed. Studies show that drinking or eating carbohydrates prior to exercise can improve performance, in addition to allowing you to workout at a higher intensity or longer duration. Good breakfast options to have prior to engaging in a morning workout include:
- Protein pancake
- Yogurt
- Banana
- Low-fat milk
- Bread
- Whole-grain cereals
- Juice (with no added sugar)
Be Honest About Portion Size
Food is good. There’s no denying that fact. Along with water, food is what keeps us living. It helps that many foods taste amazing too, so much so, that we may not realize when we are continually eating past a reasonable portion size. There’s no reason to be ashamed, and sometimes we will indulge in a little more than we should, and it’s okay to do so occasionally without regret.
However, keep in mind that if you have a big breakfast, you may need to wait 3-4 hours before exercising. If you have a small snack or meal instead, then you can begin your workout about an hour before. But, be wary of an upset tummy and take a break if needed. If your workout exceeds 60 minutes, you could benefit from eating or drinking a carb-rich food item. Good food or drink snack choices to have alongside your workout routine include:
- Energy bar
- Fruit smoothie
- Whole-grain crackers or bagel
- Peanut butter sandwich
- Low-fat granola bar
- Banana, apple, or fresh fruit
- Diluted juice
- Sports drink
Listen To Your Body
The intensity and length of your workout will determine what you should eat and drink, and how often. For instance, you will need more energy from what you eat if you are planning for a marathon, compared to a few mile walk around your neighborhood. Use previous experience to learn about your body, and make changes where needed. Maybe you learn that having a large breakfast makes you feel sluggish and not in the mood to workout, resulting in you cancelling your workout every time. By learning about ourselves, we can better create an eating and exercise routine that works for us, and still yields benefits.
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