The Best Ways to Fuel Your Workouts Joseph Minetto
You’re committed to regular workouts, hitting your groove with daily cardio. Perhaps you’ve discovered the joy of rushing endorphins filling your brain after a morning run or Pilates has transformed your life. But to truly hit your fitness goals, it’s important to also reevaluate how you fuel your body — both before and after you exercise. Regardless of whether you want to burn fat or build muscle, you’ll need three things to help your muscles recover: good carbs, lean protein and plenty of water,
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1. Protein: Not all shakes are created equal When it comes to protein shakes, Joseph Minetto says, “They’re portable and convenient to drink immediately after your workout, but be sure to choose a quality product.” The Food and Drug Administration does not test the for the safety and efficacy of dietary supplements. Be sure to buy products that are third party certified, which means an outside company has tested the ingredients to ensure they match the label and that they do not contain banned substances or fillers. Also check to see how much added sugar it contains. Many store-bought shakes are loaded with sugar. The best kinds? They’re the ones you make at home from fresh ingredients and whole foods.
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Exercise also naturally lowers blood sugar, and if it lowers too quickly or too low, you could become hypoglycemic. That’s why carbs are important to refuel and recover from a tough workout. • Simple carbs: These carbs have one or two sugars in them. Think sweets: candy, sugar, cakes and cookies. These should be avoided when you’re trying to get fit except for special occasions or an indulgent treat. • Complex carbs: As their name suggests, these carbs have three or more sugars in them and they’re important post-workout. “Your body needs complex carbs to rebuild glycogen stores that are important for recovery,” says Patton. Complex carbs also take longer to digest and aid in digestion because they often contain fiber.
2. Carbs: Here’s the truth
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• You need plenty of water before, during and after your workout. One study found you perform your best when you consume between 400 to 600 ml of water pre-workout. Not only that, researchers found athletes’ perceived effort remained lowest when water they consumed closely matched how much they lost through sweating. In other words, the more you drink, the easier your workout feels.
3. Water: Not just for hydration
• Drinking water does so much more than put liquids back into your body after you sweat. Patton notes It also replenishes electrolytes, sodium and glucose when you exercise. • But what’s more, water helps regulate your body temperature so you can cool down after that workout. It also helps ward off muscle cramps, removes toxins from your body and transports nutrients to parts of your body that need it most after expending so much energy.
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Should you eat before your workout? Food is your body’s fuel just as gasoline is to your car. The comparison may be cliche, but it’s true. If you’re running on empty, you’re not likely to bang out a strong workout. “Before any workout, it’s best to consume some complex carbohydrates 2-4 hours before for sustained energy,” says Patton. She suggests eating a good balance of protein plus carbs for energy. Oatmeal or yogurt with fruit and nuts are two prime options. If exercising for less than 60 minutes, it is okay to exercise on an empty stomach in the morning, but don’t go all day without eating and then try to exercise.
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Thank You!