Copied from Mayo Clinic News Network
Did you know when and what you eat can have an impact on your workout? Eating and exercise are connected.
According to Dr. John M. Murphy of the Mayo Clinic Health System, you can maximize the effectiveness of your workouts by using a few tips:
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. This will give you energy and raise your blood sugar. If you don’t eat, you might feel sluggish or lightheaded when you exercise. Good breakfast options include whole-grain cereals or bread, bananas and yogurt. A cup of coffee is OK, too. Emphasize carbohydrates for maximum energy.
You want to be careful not to overeat before exercise.
Eat large meals at least three to four houses before exercising. Small meals should be eaten two to three hours before exercising. You can have snacks an hour before exercising. Eating too much can leave you sluggish, and eating too little may not give you the energy to stay strong during your workout.
Most people can eat small snacks right before and during exercise. It’s important to do what feels best for you. Snacks shortly before xercising probably won’t give you an energy boost, but they can help maintain blood sugar levels and prevent distracting hunger pains.
Good snack options include energy bars, yogurt, low-fat granola bars and peanut butter sandwiches.
EAT AFTER YOU EXERCISE
Eating after you exercise will help your muscles recover. Within two hours, try to eat a meal that contains protein and carbs. Good post-workout choices include yogurt and fruit, peanut butter sandwiches, and pasta with meatballs.
The American College of Sports Medicine recommends you drink 2-3 cups of water before your workout, half to 1 cup of water every 15 to 20 minutes during your workout, and 2-3 cups after your workout for every pound of weight you lose during the workout.