Food Fuel - Maximize every workout!

One of the most frequently asked questions I hear as a trainer is "what do I eat before and after a workout?" or "how long should I wait before and after my workout to eat?"...

This is an important question because the answer directly effects your ability to maximize your workouts.

To keep it simple, remember these easy guidelines:

If you eat a heavy meal, wait 4 hours before working out
If you eat a light meal, wait 2 hours before working out
If you eat a small snack, wait 1 hour before working out

The timing of eating before a workout is extremely important because your body's number one priority is to digest your food so that it can fuel your body. That means that as soon as you eat your meal, your body jumps into action, and immediately starts digesting the food in your stomach. If you do not wait long enough to workout after eating a big meal, your body will still be focused on processing your food instead of sending much needed blood to the other parts of your body (like your legs and arms). Without that blood supply, you will not be able to maximize your resistance training in any of your other muscles, and you are essentially cheating yourself out of your maximum potential for that workout. The same applies for doing any sort of cardio after eating, so make sure to wait the appropriate time before jumping on that treadmill!

Now that we have the timing guidelines down, let's move on to what to eat prior to your workout. Since your body's main energy source is gained through the breakdown of carbohydrates (because carb cells provide more energy than both fat and protein cells), you should eat foods that are high in complex carbs (NOT simple carbs that are basically sugar in disguise). Some of my favorite complex carb options include eating oatmeal, whole grain breads, crackers or pasta, or a nutrition bar (be careful and check the sugar amount on all "workout" bars...some of them can have as much as a regular candy bar!) Always choose a bar that has 5 or less grams of sugar (Think Thin bars are my personal favs - find them at any whole foods store.)

If you prefer to sweat in the AM, listen up! Do NOT skip a meal before your morning workout because it is just as bad for you body as working out on a full stomach. Why? Your body craves fuel when you wake up and you can not maximize your workout without any energy (fuel) in your body. Think of it like a car running on empty...when you run out of gas, your car stops completely!

So next time you are thinking of foregoing your breakfast before your AM sweat session, grab a light snack such as a slice of whole grain toast or a small cup of yogurt with berries at least an 1 hour before your workout. Other options include whole grain cereals, oatmeal, or a fresh fruit smoothie. Avoid high fiber foods prior to a workout such as bran cereals because excess fiber in your body can sometimes lead to stomach cramping.

Onward we go...

So you have just finished your kick butt workout and you are famished. Instead of reaching for a high carb meal like pasta, grill some chicken and pair it with some veggies. Or whip up a lean turkey sandwich with tomatoes, lettuce, and avocado slices. Studies show that the best combination for a post workout meal is protein paired with healthy fats (such as an avocado). You can even toss up a protein packed salad by adding chicken or turkey slices to a bed of lettuce with some yummy veggies, and an olive oil based balsamic dressing drizzled atop (olive oil has tons of healthy fats). Not a salad fan? Eggs are a great post-workout choice because they are packed with both protein and healthy fats. And, with an endless amount of ways to prepare eggs, you can constantly change up your post workout meal.

Most importantly, make sure to rehydrate your body after each workout. The recommended amount of water to drink post workout depends on the number of pounds of water weight you lost during your workout. So step on a scale and for each pound lost, drink at least 8 oz of water.

So there you have it, a simple guide to fueling your body correctly to maximize your workout every time. Personally, I'm working up a sweat just reading back over this...and that only means one thing - time to go hit the gym. Good thing I fueled up my body appropriately today!