What are you eating before you exercise?
(Image from coreperformance.com)
Many of us find that the most suitable time to fit exercise into our day is after work, usually between 5-6pm. It is important to be eating the right kinds of food before you exercise to ensure that you are getting the most out of your workout, and to avoid fatigue/lethargy in the gym.
A blend of carbohydrates (20-30g) and protein (5-10g) ideally 1-2 hours before working out with provide the best source of fuel for your training. This means if you are exercising after work at around 5-6pm, you will need to have an afternoon snack at around 3-4pm. The carbohydrates provide fuel for the muscles, while the protein provides a sustained release of energy.
Examples of pre-exercise fuel foods include:
- Fruit and yoghurt
- Banana, honey and ricotta cheese on a slice of wholegrain bread
- Tin baked beans on toast
- Peanut butter sandwich
- Peanut butter, banana and honey on a slice of bread
- Protein shake on skim milk
- Nut bar
- Meal replacement bar
- Cheese and crackers
If you find that you are hungry after your workout, have a small snack such as a piece of fruit or protein bar to prevent eating those high fat or high sugar snacks at home before dinner.