Early Morning Munchies
If you like morning workouts(before your body has a chance to protest), try to nibble on something to avoid feeling dizzy and hungry. Make sure you allow enough time to digest so you avoid a side-stitch or, worse, nausea. Try the following:
- If you're exercising within an hour after you wake up, eat around 200-300 calories.
- Avoid too much fat or protein, since these take longer to digest. Simple sugars (like juice) are absorbed the fastest, but can cause a quick rise and fall in blood sugar, which could make you tired.
- Best bets: Whole grain bagels, raisins, bananas, or a liquid meal like a sports drink or a high-carb beverage. My favorite: a low-fat granola bar with a little peanut butter 30 minutes before my morning run. You may think peanut butter is fattening, but the monounsaturated fat is good for the body and will keep you full, which helps with weight loss.
Lunchtime Workouts
By lunchtime, breakfast is probably a faint memory. In order to avoid hunger pains and fatigue during your noon workout, try this:
- One or two hours before your workout, eat a balanced meal that's around 300-400 calories.
- Again, avoid high fat and/or high protein foods, and stick with something that has around 60% carbs, 20% protein and 20% fat.
- Best bets: Meal replacement shakes or bars, yogurt, fruit (fresh or dried), or a small bowl of oatmeal. My favorite: yogurt mixed with fresh fruit and topped with granola. Yum!
- If you're having a snack before your workout, make sure you eat a balanced meal after your workout to repair your body and restore your energy.
After Work
(Yawn). You're on the way to the gym and you're hungry. Does your steering wheel mysteriously turn your car in the direction of the nearest Burger King? That's because lunch was a long time ago and your body is out of gas. Try this:
- 2-3 hours before you leave work, eat a small, balanced meal that's around 400-500 calories.
- Best bets:Cheese and crackers, cottage cheese and veggies, fruit with a whole grain muffin, or a Snickers bar (oops... how'd that get in there??). My favorite: String cheese with low-fat Triscuits and a small can of mandarin oranges.
After the Workout
When you're finished exercising, you need to replace some of those calories you burned. Scientific studies can be confusing on this issue, according to Nancy Clark of Michigan Runner: "Some studies suggest a carb/protein mixture stimulates quicker glycogen replacement within a 6-hour period...Other studies suggest simply eating adequate carbohydrates is the key."To avoid confusion, simply eat a meal that balances carbs, protein and fat. Need dinner ideas? Check out some ideas from our Low Fat Cooking Guide.
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