Figuring out how to plan your diet to maximize the benefits of exercise can seem difficult. Here, fitness experts share tips that can help you take stress and discomfort out of the equation and give your body the fuel it needs.
Whether and how long you should eat before working out depends on the intensity of the exercise you are going to be doing.
“If you are not giving your body the fuel it needs to exercise you to the fullest during these short periods of time, as well as your body’s ability to synthesize some of that energy during the workout itself, l ‘Your workout intensity won’t be as high as it would have been if you had had carbohydrates to help you maintain that workout, ”he said.
Important Note: Before starting any new exercise program, consult your doctor. Stop immediately if you feel pain.
Plan your meals and snacks before training
The negative effects of exercise on an empty stomach also include “feeling dizzy, having a headache, feeling weak and weak,” Personal trainer and weight loss coach Stephanie Mansour said by email. Conversely, if you eat too early or too much before your workout, digestion will steal some of the energy your muscles need to do their job.
On unique schedules and regimes
If you exercise early in the morning, you might think that it’s not possible to eat one to four hours before. If you are not someone who prefers to exercise before eating, what you can do in this case is have a small, easily digestible snack to get you started a bit ahead of time, a. Rolnick said.
This light morning snack could be apple slices with nut butter, a banana or Greek yogurt and berries. You can also use this tip if you’re doing a short, low-intensity workout at any time of the day, the Cleveland Clinic advised.
“As a weight loss coach for women, I recommend that my clients have a hard-boiled egg or a handful of almonds before a workout, even if it’s within 30 minutes of exercise. , so that they have enough energy to complete their training session, “said Mansour. You can also drink a protein shake, she added.
“Eating earlier in the day also speeds up metabolism, which helps speed up weight loss,” Mansour said.
“If it’s part of your protocol, give it a try and see how you feel,” Mansour said. “Keep in mind that while you are fasting, low intensity workouts will likely help you feel more stable and less fatigued compared to high intensity training.”
All in all, you have to listen to your body. “At the end of the day, you are your best trainer and instructor. If you don’t feel good about eating before a workout, don’t,” Mansour said. “But if you’re doing the same things and you’re not happy with your results, change it. Eat before training, eat after training, change workouts, and ultimately listen to your body and change your strategies to achieve your goal. goals. ”