Maximizing the benefits of working out includes choosing the right foods to fuel up and recover quickly after all that effort! Get the balance right by choosing whole foods — lots of fruits and vegetables, along with some whole grains and lean proteins — and healthy hydration. Competitive athletes may have truly specialized requirements, but for the rest of us some simple guidelines will get us through our next jog or dance class with the right energy balance. (If you’re extremely active, you may want to consult with a registered dietitian about meeting your high-level nutrition needs).
Timing is key when you’re eating for performance, and the most important rule is to fuel up with something. Don’t try to work out on an empty tank! If you’ve had a full meal within the past couple of hours, you probably just need a glass of water on your way out the door. If it’s been several hours since you last ate, a small snack of easily digested carbohydrates will help you crank up the intensity of your workout. Consider a small banana, handful of crackers, or a cup of yogurt, for example. Also, remember to hydrate before and during your workout, about 8 ounces of water for each 30 minutes will do the trick.
After you cool down, depending on the duration and intensity of your workout, you may want to eat again to provide your body with protein to repair muscles and with carbohydrates to refill energy stores. While it’s true that your muscles are most “ready” to take in fuel within the hour after your workout, this timeframe is most important for those athletes who are planning to exercise again in the next 12 hours. If your next sweat session isn’t planned for 24 to 48 hours, your muscles will recover with food throughout the day. That being said, eating a small snack after a workout longer than 60-90 minutes can also help keep you from getting too hungry later in the day. If you have a meal waiting for you, that will cover your bases. If not, consider a protein and carbohydrate snack such as an apple with peanut butter, or a hard-boiled egg and some fruit. Or rehydrate with chocolate milk – studies have shown that it’s an excellent recovery drink, with balanced carbohydrates, protein, and fluids. No need to spend big dollars on fancy shakes – whole foods work just as well!
In general, fueling well can help your athletic performance while also supporting recovery and your overall health. Use this infographic as a guide to eat for your best performance.
For ideas on eating during exercise, read more here.