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DeadDisco
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 Posted: Mon Jan 07, 2008 5:19 pm Post subject: Eating & Working Out |
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So I might be taking advantage of the gym at school and starting working out with my friend.
I just want to know if it's better to workout before or after eating. I'm pretty sure it's better beforehand, since it's harder to digest food if you eat right before, but I just want to make sure.
And how long would I have to wait after eating to workout, and to eat after working out?
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boarderlinefrenzy
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| Posted: Mon Jan 07, 2008 5:46 pm Post subject: |
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Have a quick little fruit snack before hand then have something with atleast a little substance within 15 minutes after your workout. Something like a pb&j and some gatoraid.
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t3hmimo
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| Posted: Mon Jan 07, 2008 5:51 pm Post subject: |
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I heard it's better after because then you have energy to move and aren't sluggish. But you shouldn't do it immediately, or you know, cramps. e-e. Wait 1-2 hours after eating.
Or just a light snack.
Drink lots of water after working out. I don't recommend beforehand because then you'd get really hungry and may consume more than you would've otherwise.
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electricpearls
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| Posted: Mon Jan 07, 2008 8:32 pm Post subject: |
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I tend to eat after a workout, only because I know that my blood sugar gets really low after a good hour or two of working out and I need carbs and nutrients PRONTO.
Drink lots and lots of water, though.
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DeadDisco
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| Posted: Mon Jan 07, 2008 8:43 pm Post subject: |
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Thanks everyone!
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SUGARR*
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| Posted: Mon Jan 07, 2008 10:19 pm Post subject: |
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granola bars!
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t3hmimo
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| Posted: Tue Jan 08, 2008 7:46 am Post subject: |
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^ i thought so too, but i read in the papers that they are actually very high in sugar... which makes sense, it is the sugar that sticks all the granola together.
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missally
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| Posted: Tue Jan 08, 2008 1:04 pm Post subject: |
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i've wondered this for a long time too.. google gives me this answer
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Let's start with eating before exercise. What you choose to eat before you exercise can make or break your workout. Food is fuel, and it's important to eat at least something prior to a workout. Eating before exercise serves several functions:
x fuels your muscles (both with food eaten in the days before as well as the hour or two before)
x helps settle your stomach and avoid hunger
x helps prevent low blood sugar (hypoglycemia) — symptoms can include dizziness, nausea, and headaches
x fortifies your mental state by knowing that your body is fueled
Maintaining healthy nutrition is important for exercise because your muscles rely heavily on the foods, and primarily the carbohydrates, you eat daily. Your body digests carbohydrates into glucose (simple sugar), and either uses it for energy or stores it for later use. Extra glucose is stored mostly in the form of muscle glycogen (complex sugar). When you exercise, your body uses both glucose (quick, simple sugars) and glycogen (longer lasting, complex sugars). You'll notice a big difference in the way you feel if you spend days eating wholesome food versus foods that are fried and/or high in saturated fat or sugar. Remember, food is your fuel.
Allow enough time to digest.
Allow 3 - 4 hours for a big meal to digest, 2 - 3 hours for a small meal, and an hour or less for a small snack, depending on your body.
Avoid high fat proteins.
Peanut butter, red meat, and cheese, for example, take longer to digest and often add to feelings of fatigue.
Eat for the duration of your workout.
If you are going to exercise for less than an hour, you'll simply need foods that digest easily. Choose high-carb, low fat foods, such as crackers, bagels, or bread. If you are going to exercise for longer than an hour, choose carbohydrates that last longer, such as yogurt or a banana.
Drink plenty of fluids.
Dehydration is a common source of an unpleasant workout.
problems can occur, depending on several factors:
Type of sport
Runners or people who do running-type sports that jostle the body report more GI problems with pre-exercise food intake.
Training status
Unfit individuals who are starting up an exercise regimen say they experience GI problems more than experienced athletes. This speaks to the time it takes to teach your body how to eat and exercise.
Age
GI problems occur more in younger individuals that those who are veteran exercisers. Again, this speaks to experience and knowing what your body needs.
Gender
Women are more likely to experience GI troubles, especially during times of menstruation.
Emotional and mental stress
An individual with stress, tension, and/or anxiety may experience either accelerated or delayed digestion.
Exercise intensity
During an intense bout of exercise, blood shifts from the digestive track to the muscles, leaving less blood to aid in the digestive process. This can cause cramps and other types of GI problems.
Precompetition food intake
Eating too much high-fat and high-protein foods (such as bacon or a greasy cheeseburger) right before a workout can trigger GI problems.
Fiber
High fiber foods (such as bran cereal or apples) can create GI problems.
Caffeine and concentrated sugar solutions
Coffee, for example, can lead to "coffee stomach" as a result of too much caffeine, creating unwanted stomach distress and/or hyperactive bowels.
Level of hydration
If you are dehydrated, you may experience GI problems during your workout.
Now, about eating after exercise: if you are a competitive athlete, what you eat after a workout is just as important as what you eat leading up to a workout, because your body needs to recover and replace glycogen stores in time for the next workout. If you are a recreational exerciser and work out 2 - 3 times per week, you need not worry as much about post-exercise foods because your body will have enough time between workouts to recover. It's common not to want to eat after exercise, because you may not feel hungry and/or don't have time. Learning to eat right after a workout, though, has benefits.
Studies have shown that 15 - 60 minutes after a workout is the optimal time to eat carbohydrate rich foods and drinks (e.g., banana, bagel, orange juice) because that is when enzymes that make glycogen are most active and will most quickly replace depleted glycogen stores in the muscles. Protein also helps with recovery in that it repairs muscle and helps with glycogen replacement. Eat a few slices of turkey on a wheat bagel, or have a large glass of protein fortified milk. The most important nutritional strategy post workout, though, is fluid replacement. Drink water, juice, or carbohydrate rich sports drinks to replace what you sweat out.
If you aren't used to eating before or after exercise, remember that it's a learned behavior. You can train your body to do almost anything. Teaching your body how to use food for exercise is an important part of building your fitness. Building fitness takes time, and so does learning to eat properly. With practice and patience, you can reap the benefits of good nutrition for exercise.
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DeadDisco
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| Posted: Tue Jan 08, 2008 9:02 pm Post subject: |
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^Thanks that was really helpful!
But what's GI? I don't recall reading what it is anywhere in that.
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electricpearls
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| Posted: Wed Jan 09, 2008 8:51 pm Post subject: |
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^GI means your GI tract - Gastrointestinal tract. It's pretty much your entire digestive system from your mouth, to uh, your bum. lol...
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