Did you know that the effectiveness of your workout can be altered by the type of food you eat and when you eat it?
So if you are amongst the many people who decided to get fit in the new year then it’s important that you think about your diet, so that you can get the most out of your hard work in the gym. Caitlin from poledancingpoles.infoexplains how you can get the most out of your exercise by choosing the right food at the right moment.
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It’s not important what kind of exercise you choose, from a relaxed swim to high-energy circuits, what you eat will still impact the benefit you get from your workout. This is because having the right food when your body needs it can help ward of fatigue and boost your energy levels, so that you can keep going longer and get the most out of your exercise. A well balanced diet will allow your body to perform at its best. A good balanced diet includes a mix of carbohydrate, protein and vitamins and minerals. The carbs feed your body energy which and the protein plays an important part in repairing muscle.
Before Working Out
A lot of people exercise on an empty stomach, which means they often suffer from tiredness and begin to flag early into their workout. Planning ahead and eating something 2-4 hours before your workout will help you have enough energy, but without feeling full and bloated. Food that releases energy slowly is a perfect choice, such as a chicken or tuna sandwich on wholemeal bread, which provides a mix of slow releasing carbs as well as protein. Dean Anderson share some more tips on what to eat before a workout.
Don’t forget to Snack
It may seem counterintuitive if you are trying to loose weight, but snacking about 30 minutes before you start to exercise can help you perform better. This is especially true for high-energy workouts, where having that boost of energy just before your workout can make a massive difference. Sweet fruit or a fruit-based smoothie would be a good snack as they provide fast-releasing energy. If you workout is going to last longer than an hour then you may need something more substantial to keep you going, so honey on wholemeal toast or a handful of raisins would be a good choice.
After Working Out
Refueling your body after exercise it important too, and this is best done within a couple of hours. Carbs, low-fat dairy and protein will help you refuel, so a low-fat chicken pasta, or jacket potato, tuna with low-fat cottage cheese would be a tasty choice. Later in the day you should have some carb-based snacks to give you a boost, such as fruit or oatcakes.
Stay Hydrated
As well as thinking about what you eat, it is extremely important to think about what you drink as dehydration causes tiredness. So you should drink some fluids before, during and after your exercise to get the most out of it. The most common reasons that you may become dehydrated are:
- Not having enough fluid to drink
- Sweating during a long workout
- Not drinking fluid after your exercise
- Exercising in hot and dry weather
How much you need to drink and whether water or sports drinks are more appropriate really depends on the type and intensity of your workout. In most cases water is appropriate and if you are doing a high-energy workout for hours you would need to remember to drink more fluid while you exercise and more often than you would need to do with a lower-impact workout. Self Magazine has some more tips for smart refuelling.
Caitlin is a fitness nut who loves a varied work out. She is most fond of pole fitness and writes for a pole fitness blog where you can read more of her tips.
