Eating and exercise have a close relationship. How you feel when working out has a lot to do with what you eat. So, when considering what to eat during workouts, one has to look into the nature of the exercise, primarily the intensity and duration. One eats differently when preparing for a competition or doing a casual workout.
In this article, we have put together an exciting set of workable tips for eating while working out. We hope these tips improve the quality of your workouts and life.
What to eat during workouts
1. Don’t skip a healthy breakfast
Many prefer to work out early because the weather is relatively cool. If you are one of them, it makes sense to wake up earlier and consume a healthy breakfast before you kickoff your workouts. This delivers sufficient fuel for your body to burn when you workout.
Research tells us that to improve your workout performance, it is better to consume carbohydrates- eat or drink them. This not just extends the duration of workouts, but also their intensity. Before your workouts, carbohydrates deliver the maximum energy. The top breakfast choices before your workouts include bread, whole-grain cereals, low-fat milk, juice, a banana, and yogurt. In case you like to have coffee with breakfast, having a cup before your workouts should be just fine.
2. Keep a lookout on the portion size
Eating excessively before your workout is unlikely to deliver prime results. In general, one should go for large meals 3-4 hours before workouts and smaller meals 1-3 hours before workouts.
If you eat too much right before your workout, it will prevent you from moving fast. On the contrary, eating too little might not yield the energy required for workouts. So, it is best to look out for portion sizes.
3. Snack well
For most people, consuming small snacks before workouts poses no difficulties at all. You could also eat during workouts. So, in this regard, you have to trust your judgment. Do what you feel like doing and that will deliver the best outcomes for your workouts.
In case your workout does not last for any longer than 60 minutes, the snacks you have right before the workout are unlikely to give you additional energy. However, they do keep you from feeling hungry.
For all workouts extending 60 minutes, it is only prudent to eat during workouts. This could be a drink or a carbohydrate-rich food. So, while you work out, you may want to have an energy bar, yogurt, any fruit such as an apple or banana, a fruit smoothie, a low-fat granula bar, crackers, or a whole grain bagel. When you eat during workouts, the workouts become more fun.
4. Eating after your workout
It is best to consume a meal that has both, proteins and carbohydrates within a couple of hours following your workout. Muscle recovery speeds up this way and their glycogen stores are replaced. If your meal is over a couple of hours away, you may consider going for a snack such as fruit and yogurt, a peanut butter sandwich, pretzels, or low-fat chocolate milk.
5. Drink up
Consuming fluids is extremely important. To safeguard against dehydration, it is best to have sufficient fluids before, during, and after exercise.
As a norm, it is best to drink 2-3 cups of water 2-3 hours before workouts. Besides, when working out, you should drink ½ to 1 cup workout every 15 to 20 minutes, even as you continue to eat during workouts. This is not a hard and fast rule and you need to make concessions based on the weather and your body size.
After your workout, drink 2-3 cups of water for every pound you lose during the workout.
Typically, water is considered to be the best way to replenish your body by replacing the lost fluids. In case you work out for over 60 minutes, a sports drink should deliver the outcomes for your requirements as they help your body maintain its electrolyte balance. This gives you some energy because electrolytes have carbohydrates.
Go by your experience
It is best to learn from your experience. How much should you drink and eat before, during, or after your workout has to be defined by the duration and intensity of your workout.
Similarly, if you participate in a sports competition, do not try any new foods to eat during workouts. Instead, try these foods a few times before the competition to see how your body handles them.
It is important to understand that everybody’s dietary requirements are different and what you eat has a bearing on your overall sports performance. So, you have to see what delivers the best outcomes for your requirements and go for it.
