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Do not underestimate the power of food to get you through a workout and
beyond. This goes for novices and athletes alike. A few years back, professional
triathlete Brad Kearns, in an attempt to lose weight and win races, went
on a wacky diet that had one rule: Eat nothing but fruit until noon. “I'd
have a melon, a banana, and some berries, then I'd go ride my bike for 3
hours and swim for an hour and a half,” Brad told us. Three months
later, he had not lost any weight and was struggling to even finish his
races. “ was cooked,” he says.” I was so starved that,
for months after, I was eating peanut butter straight from the jar. It made
me realize that your body does not like you messing with it. You have to
eat.” You also have to drink. We are talking lots and lots of water before, during, and after your workout. Some people are afraid to drink water during a workout because they fear getting cramps; in reality, dehydration often gives you cramps. What about those high-tech sports drink with “unique glucose polymers that provide optimal fluid replacement”? Gatorade, and the like, are a good idea if you exercise for more than an hour - they provide fluid as well as easily digestible energy - but water is perfectly sufficient for shorter workouts. Here are eating tips for anyone who exercises:
Most people do not eat enough before a workout. At a gym: usually it's someone who shows up for a lunchtime workout without having eaten anything since the English muffin at 6 am. Your mom may have told you not to go swimming until at least an hour after you eat, but we're going to tell you the opposite: Eat within an hour of your workout. We do not recommend a seven-course meal, nor do we suggest gulping down a turkey sandwich 10 seconds before you press “start” on the treadmill. We do recommend a couple hundred calories of (primarily) complex carbohydrates, such as a bagel or a couple pieces of fruit. A little protein may help if you are going for a long workout. During your workout: During most workouts, you do not need to eat anything unless you feel a major dip in energy. However, if you are going for a three-hour bike ride or an afternoon hike, bring along snacks. Energy bars like Power bars are a convenient choice. They easily slip into your pocket or fanny pack, and they do not get crushed like Fig Newtons or smashed like a banana. The good energy bars are low in fat and stocked with vitamins and minerals. However, real foods tend to taste better and cost less. Besides, some of those energy bars have as much fat as a chocolate bar. After your workout: Some people are under the impression that, if they eat right after exercise, they are somehow negating the benefits of their hard work. Just the opposite is true. If you eat within an hour of your workout, your body is more receptive to replenishing your energy stores. Eat a meal that's high in carbohydrates, but know that carbs alone won't cut it: You need to mix in some protein and even a little fat, to feel satisfied and to get the right balance of vitamins, minerals and other nutrients. |
