Eat before you Exercise!

Wellness Wednesday~

Did you know what you eat before you exercise actually depends on when you exercise. Some people do have a hard time exercising without eating first, (I always feel better eating a slice of toast or something) especially if it’s been a long time since their last meal or snack. According to SparkPeople.com, these individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. A drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low (this happens to me), but eating something beforehand can help prevent this. Be aware of your own health, if you have diabetes or hypoglycemia, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try drinking a protein shake during your workout to avoid some of these problems.
Remember to listen to own body, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.

 Mayo clinic tries to clarify some questions and concerns on eating before exercise:

·         You will want to eat a combination of low-glycemic carbohydrates such as whole-grain bread, some protein or vegetables if you exercise later in the morning or day.

·         You may be a person who exercises in the morning 10 to 15 minutes after rising, chances are you don’t really need or feel like eating anything until you finish your workout.

·         If your workout lasts less than 30 to 40 minutes, you may want to drink a few glasses water before your workout.

·         You need to have some juice, a few pieces of fruit or bring some juice with you to drink during your workout if your workout lasts longer than 40 minutes.  

·         If you are hungry an hour before your workout, have a small smoothie with protein, frozen fruit and yogurt, or fruit and nuts.

After a workout, your body is starving for nourishment, so kick-start the healing process and adaptation of muscle growth with fresh fruit with yogurt, or any light combination of protein and carbohydrates

Some additional tips:

Your Pre-Exercise Fluid Needs
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout.

Your Pre-Exercise Meal or Snack
News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

 Contact Nancy Larson @my.healthiswealth@comcast.net