Ever walk into the gym with no energy and yet expect to go all out on your workout? Are you starving after a workout and then gobble whatever you can lay your hands on? Your performance during a workout and your recovery afterward can be improved by what you eat. At the recent IDEA fitness conference I received some interesting information from Registered Dietician Scott Josephson and wanted to share it all with you. When weight loss is the goal, workouts need to be effective and with moderate to high intensity. In order to achieve this level of energy, you need to consume carbohydrates. Carbs are our friend especially when we are training. Small amounts of carbs before and after your workout reap great benefits.
The advantage of consuming carbs before a workout is that it provides quick energy. Try consuming these carbs within 1 hour of workout. Here are some healthy options: fruits (my personal favorite), low fat muffin, medium baked potato, medium bagel, 1 cup low fat yogurt, small bag of pretzels, 1 cup pasta, or graham crackers. This quick energy will allow you to work harder during your workouts thereby allowing you to burn more calories.
Carbs are great after your workout as well. In a recent study by the International Journal of Sports Medicine, seven endurance-trained men ran on a treadmill at 90 minutes on two separate occasions. In both instances, after a four-hour recovery, they ran to exhaustion at the same speed. Twenty minutes into the recovery they were fed a meal. One time the meal had a high Glycemic Index (GI); the other time the meal had a low GI. The subjects ran 15.2% longer after consuming high Glycemic Index (GI) foods compared to the Low Glycemic meal.
Okay, so maybe we are not all marathon runners, athletes, or fitness instructors that workout several hours each day. For those trying to just get in shape, Scott Josephson R.D. recommends eating within 30 minutes after your workout 2:1 ratio of Carbs to Protein. An Isolated whey protein is a great option as it is fast digesting and the best form of whey protein. Whenever buying supplements, always remember to look for the NSF label.
Remeber to always consider the quality of the food you eat and how much you're eating. Carbs are great before a workout, but eating to many carbs can make you feel sluggish. Make the most of your workout with the right food choices. What's on your plate for tomorrow before and after your workout?
References:
Wong, SH, ET AL "Effect of Glycemic Index Meals on Recovery and Subsequent Endurance Capacity." International Journal of Sports Medicine, 12, NO. 30 (2009): 898-905
Josephson, Scott "Women, Weights, & Results." Presentation at IDEA World Conference. Los Angeles, CA. 2011
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