Eating Before Exercise
"Is eating before exercise a good
idea?” is a question that comes up often. Many people trying to lose
weight are eating healthy
These two factors (eating healthy and exercising) are an important part
of losing weight.
So you know you have to eat healthy, but should you or should you not
eat before doing your workout?
You have probably read that you should
exercise on an empty stomach while others say you should eat something
So which is right and which is
Well in order to make the most out of your exercise routine you want to
ensure your body is well prepared.
This means fueling it up for your workout routine.
To Eat or Not to Eat Before Exercise
exercising on an empty stomach can give you a higher amount of fat
burn, it also can cause your body to rely on your muscles for
fuel. This in turn means you are losing muscle
body needs some amount of carbs in order to burn calories and fat more
efficiently without looking to the muscles for the fuel it
How much you need to eat depends on the type of workout you have
planned, the duration and the time of day.
if you are an early morning exerciser, then eating before working out
can be a light meal (200 to 300 calories) of carbs and
Your foods for exercise do not have to be an elaborate meal.
make it simple but be sure to include carbohydrates and protein.
Additionally, be sure to hydrate sufficiently as you have gone all
night without water. Drink 2 glasses of water upon waking and
then have your meal.
Wait for about ½ to one hour before
Another helpful tip to prevent stomach cramps is to
make your meal liquid like a protein shake. Since you are
waiting less than hour for your workout this can help prevent stomach
pains while exercising.
Eating before exercise will provide
body with the needed fuel so you can workout longer and burn more
If your workout is during the day or evening and after
larger meals, you should wait longer before exercising.
should allow 3 to 4 hours after eating before exercise for big meals
and 2 to 3 hours after smaller meals.
For snacks you only
wait about 1 to 2 hours after eating before exercise. Your
should include both carbohydrates and protein.
the foods for exercise, avoid the high
proteins like in peanut butter, red meats and cheeses. These
foods take longer to digest and can make you feel tired or
Eating for Workout Duration
your body by eating before working out not only helps you exercise
and burns calories more efficiently, it also allows you to workout
However, getting the right amount of fuel for your
planned workout is critical to ensureyou last the full length of your
If you are planning a workout for less than an
hour, you will want to choose carbs that can be easily digested like
crackers, bagels and breads. Be sure to make these low fat
However, if you are planning a workout for more
than an hour than you want to select carbohydrates that take longer to
digest. Foods like bananas or yogurts are carbs that take
Additionally, you want to be well hydrated before,
during and after your workout, especially during for the longer
Avoiding Stomach Cramps
of the main reasons people avoid eating before exercise is due to
stomach cramps. Here are some tips to avoid pains while
high fat foods
. People reported GI problems when
consuming high fats prior to exercising.
too much fiber
. The high fiber foods consumed
prior to exercise can cause stomach cramps.
. People reported stomach pains when
dehydrated during their workout routine.
the intensity level
While performing at a high intense level during your exercise, the
blood shifts from the digestive system to your muscles. So if
start to experience stomach cramps, slow it down a bit.
In addition to understanding the rules for eating
before exercise, make
sure you know what to eat after exercise
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