Working Nutrition into Your Workout

Is there an end to the benefits of exercise and physical activity? Weight maintenance, bone strength, improved lipid levels, reduced stress, improved mood, decreased risk of cancer and cardiovascular disease, reduced risk of type 2 diabetes and hypertension (1), getting to wear that awesome pair of jeans (you know the ones) - the list goes on and on! But if exercise is the King of good health, then nutrition is the Queen; and where would the King be without the Queen? The truth is, without good nutrition to support your workout you'll be missing out on important health benefits and could even be causing damage to your body. Fueling correctly before, during, and after exercise means you'll be able to get the most out of your workout. Taking in the right nutrients with a workout ensures that you'll be supplying your body the stuff it needs to repair and become stronger (2).

So here's a quick breakdown of the American Dietetic Association's recommendations for Pre, During, and Post Workout Nutrition.

Pre-Workout: You may not think of water as a nutrient, but it is- a very important one. Being even 1-2% low on the old H²O (AKA water) can sap your energy and put you at risk for dehydration. Be sure to start your fluid intake several hours before your workout in order to ensure you're fully-hydrated. When it comes to a pre-workout snack, think carbohydrates, low fat, and low fiber (that's to keep your tummy from getting upset) about 45min to 1 hour prior to workout. This does not mean you should go help yourself to a Krispy-Cream donut, choose high-quality carbs like a Banana, granola, or a low-sugar fruit smoothie. 

During Workout: Nutrient intake during workouts is especially important for endurance athletes or for anybody who is going to be working out for more than an hour. For every hour spent working out, you should consume between 30-60 grams of carbohydrates. It would be a good idea to spread your intake throughout the workout as opposed to scarfing down a turkey sandwich at mile 4 of your 8 mile run. If you are planning to work out more than an hour, eat a little of a high carb snack all along. Some good examples are dried fruits or broken up pieces of fig newtons. And don't forget to keep the fluids flowing during exercise to prevent dehydration!

Post Workout: A good post workout snack should contain a mix of carbs and protein. The carbs help prevent a post-workout energy crash and the protein helps rebuild and repair your muscles. Low fat chocolate milk or a slice of whole wheat bread with peanut butter make great post workout snacks. And, as always, make sure to keep hydrating.

In order to reap all the benefits of an exercise program you have to fuel your body right. Too often people fail to provide their bodies with the nutrients they need when increasing their physical activity. Even if your goal is to decrease your weight, your body simply can't function correctly without the proper nutrients; so take the time to work good nutrition back into your workouts!


References:
1- Penedo FJ, Dahn JR. Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Curr Opin Psychiatry. 2005 Mar;18(2):189-93.
2- Rodriguez NR, DiMarco ND, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009;109:509-527.

Photo Credit: Timothy Takemoto via Flickr Creative Commons