What should I eat before exercising?
Before starting, this is a question of timing. The most important thing is to eat right at the right time. Of course, it is important to exercise!
However, very often, we do not know when and what to eat, before and after exercising, in order to optimize the beneficial effects of exercise on our body. Here is some advice about everything you have always dreamt of knowing about nutrition and sports.
It is recommended to spread out your intake of food during the day, because spreading your food consumption over the whole day will insure a constant provision of energy! Should you exercise on an empty stomach or on a full stomach? Many of us believe that it is better to exercise on an empty stomach because we are afraid to feel bloated or uncomfortable during exercise if we eat something before. However, you must make sure that you have enough energy so you are able to fully benefit from exercise. At the beginning of physical activity, the body mainly uses glucose, which is stocked in the muscles and in the liver as glycogen. The longer the exercising, the more the glycogen reserves are reduced. This is only then that the body may draw the energy it needs from our stocks of fats. Therefore, the watchword before exercising is CARBOHYDRATE!
However, it is not recommended to eat immediately before physical activity. If you exercise before diner or supper, take a snack one to two hours before. The snack should provide the carbohydrates that will rapidly provide energy. Avoid snacks that are too rich in fats (doughnuts, commercial muffins, chocolate bars) when, slowly digested, might interfere with the exercising ability. In order to avoid some intestinal discomfort, it is also better for the meals or snacks preceding exercise not to include too spicy dishes, or foods that might cause gases (such as leguminous vegetables etc.), sparkling drinks or alcohol. Drink enough water before exercising! Examples of snacks: a banana or a cereal bar or several dried fruits… Should you eat during exercise? It will not be helpful to take a sandwich with you in order to run around your block, a bottle of water will be sufficient. But be careful! Do not wait until you are thirsty in order to rehydrate, since the feeling of thirst is a signal indicating a deficit that is already present. It is recommended to drink 150 to 350 ml water every 15 to 20 minutes.
Pay also attention to the meteorological conditions. The warmer the weather, the more you must drink! After exercising: have carbohydrates and proteins. First, and whatever the kind of physical activity you practice, have a freshly pressed fruit juice instead of sweetened drinks that have no fruits in them. Then, you must also rebuild your stocks of glycogen through the absorption of carbohydrates, either by drinking of by eating. The first hours following the physical activity are ideal to build back your stocks. In fact, a small meal rich in carbohydrates within 20 minutes following the physical activity optimizes recovery. The addition of proteins (milk, yoghurt, soya drinks, egg), will ease muscular recuperation. And finally, and only if you have sweat a lot, allow yourself to salt your meal moderately. So do not forget: eat cleverly, live fully!
