What to Eat Before and After a Workout
Medical Opinion
What to Eat Before and After a Workout
Local identity-“ Dr John” providing medical advice and facts with the help of WebMD. John is a retired SOS Clinic Manager, Registered RN ICU and a long time resident of Vung Tau, many locals seek his pearls of wisdom.
Power Up Your Workout
The right foods before and after exercise can boost your results. Like a car uses gas, your body burns carbohydrates for fuel. They give you the energy to power through that jog or fitness class. When you’ re done, refueling with a combination of protein and carbs can help you rebuild muscle. Ready to make the most of your workout?
Time It Right
Aim to have a snack or meal 1 to 3 hours before your workout. You can have tummy troubles if you chow down right before. That’ s because more blood goes to your muscles during exercise, leaving less for digestion. After exercise, your body is ready to refuel and rebuild muscle tissue. Eat within an hour of finishing.
Before: Oatmeal With Low-Fat Milk and Fruit
Do you work out in the morning? Start your day with a bowl of high-fiber oatmeal and fruit. The carbs in the combo are digested more slowly, so your blood sugar stays steadier. You’ ll feel energized for longer. For an extra dose of protein and bone-building calcium, stir in some low-fat milk.
Before: Fruit-and-Yogurt Smoothie
Smoothies are easy to digest, so you won’ t feel sluggish during your workout. But many store-bought versions are high in added sugar. Whip up your own version with protein-rich yogurt and fruit, which packs in energy-boosting carbs. Blend it with water or ice to help you stay hydrated. Research shows that not getting enough fluids can zap your strength and endurance.
Before: Trail Mix
It’ s known as a hiking staple, but trail mix is a good snack for any workout. Raisins give you a quick hit of energy that’ s easy on the stomach. Mix a small handful of them with a few almonds, which are high in protein and heart-healthy unsaturated fat. They also have an antioxidant that may help your body use oxygen better-- and give you better exercise results.
Before: Low-Fat Latte and an Apple
If you’ re a coffee drinker, sip a latte before that morning or lunchtime fitness class. You’ ll get protein from the milk, and the caffeine may ease muscle soreness and rev up calorie burn during exercise. Pair it with an apple for high-quality carbs. One warning: Caffeine can mess with your sleep, so avoid it in the afternoon. You could swap the latte for a glass of low-fat milk or piece of string cheese.
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