Using Food to Maximize Your Workouts
When and what you eat impacts how you feel when you exercise. The quantity and certain types of food will give you more energy for longer, intense workouts. Follow these tips when planning your next workout.
Eat a healthy breakfast – one hour before your workout. Good breakfast options include: whole-grain cereals or bread, low-fat milk, juice, bananas or yogurt.
Pick the right portion – to eat before you exercise.
- Large meals: eat at least three to four hours before exercising.
- Small meals: eat two to three hours before exercising
- Small snacks: eat an hour before exercising.
Snack smart – and keep your blood sugar high. Good snack options include: energy bar, banana or other fresh fruit, whole-grain bagel or crackers, or low-fat granola bars.
Eat after you exercise – to help your muscles recover. Eat a healthy combination of proteins and carbohydrates within two hours of exercise if possible. Options include: peanut butter sandwich, low-fat chocolate milk and pretzels, or pasta with meatballs (always watch portions).
Drink lots of fluids – before, during and after exercise to help prevent dehydration.
- Drink 2 to 3 cups of water two to three hours before your workout.
- Drink about 1/2 to 1 cup of water every 15 to 20 minutes during your workout.
- Drink 2 to 3 cups of water after your workout.