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This blog post has been generously contributed by Christina A. Doublichevitche, Clinical Dietitian in Dubai.
Eating too much before exercising can cause you
Eating too much before exercising can cause you
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to feel tired during your exercise or upset
your stomach causing cramping and diarrhea. That's because your muscles and your digestive system are competing with each other for energy resources. On the other side, not eating before you exercise can be just as bad. Low blood sugar levels that result from not eating can make you feel weak, faint or tired.
To get the most from your workout, time your meals to fit your exercise regimen; whether you do it in the morning or after you get home from work; time your meals to make most of the energy you get from food. Here are a few tips:
Get a head start: start your day with a healthy breakfast! Make sure to wake up early enough to eat breakfast. Your last meal, last night's dinner, is long gone by now. Your blood sugar may be low, you'll feel much better and more energetic once you have breakfast. If you don't eat, you may feel sluggish or lightheaded while exercising. If you plan to exercise within an hour after breakfast, eat a smaller breakfast, or just some milk and a banana to boost up your energy levels.
Get a head start: start your day with a healthy breakfast! Make sure to wake up early enough to eat breakfast. Your last meal, last night's dinner, is long gone by now. Your blood sugar may be low, you'll feel much better and more energetic once you have breakfast. If you don't eat, you may feel sluggish or lightheaded while exercising. If you plan to exercise within an hour after breakfast, eat a smaller breakfast, or just some milk and a banana to boost up your energy levels.
Time it right! Eat large meals at least three to four hours before exercising. So if you plan to exercise at night, make sure to get a good lunch and just a light snack around 2 hours before your exercise. An example of a light healthy snack could be some whole wheat crackers with low fat cheese and an apple. Some people can eat snacks right before and during exercise. The key is how you feel. Do what works best for you. However, keep it light!
Don't skip meals! Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. You need ideally 3 main meals and 2 snacks a day. This will help regulate your blood sugar and reduce your cravings. All studies show that people who skip meals usually weigh more than people who don't. Make sure however, that you make the healthy choice when choosing any of your meals by reducing the fat, and increasing the fiber through plenty of fruits, vegetables and complex carbs.
Stock up once you're done! It is important to eat after your workout. Eating helps your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Protein is vital after training for muscle repair, and carbohydrates replenish your glycogen stores and increase your endurance levels.
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