Eating the right foods at the right time can maximize not only your workout but also your results.
By Alison Crane
Most people are aware of how important it is to stay hydrated during a workout. Some people are even aware that workouts longer than an hour need an extra boost, like a sports drink, to replace electrolytes lost through sweating. A few people even know that hydrating the body 2-3 hours before beginning an exercise routine can lessen the chances of muscle cramps and fatigue.
Do you know that eating the right foods at the right time can maximize not only your workout but also your results?
The more intense your workout, the more carbohydrates (carbs) you need and if you are strength training more protein is needed. Carbs help restore energy in your muscles. Proteins are essential for muscle growth and repair. Not providing your body with the nutrients needed to maintain your workout can actually lower your muscle mass and bone density.
When it comes to nutrition, not all proteins and carbs are equal. Avoid processed high-sugar and high-fat foods, instead choose carbs like fruits and vegetables, whole-grain pastas and breads, quinoa, and brown rice. Poultry, eggs, fish, legumes, and yogurt are good sources of protein. Including the right fats to go with your carbs and protein is also important. Try canola or olive oils and avocados to help your body absorb essential vitamins and provide energy.
Timing is important when it comes to optimizing your carbs and protein. Carbs need to be consumed beforehand to give energy and increase performance and stamina. Protein needs to be eaten 30-60 minutes after your workout for your muscles to absorb it the quickest. Waiting hours after strength training or bodybuilding can actually hinder muscle growth.
Also, keep in mind that saturated fats, like red meat, baked goods, and dairy products, actually take away energy and oxygen from your muscles because they digest slower. Whether you are an athlete or someone who just wants to be active and feel good, fueling your body with the right foods at the right time can help you make the most of your workout.
The Garland County Extension Service offers programs to help families increase their physical activity and low-cost exercise classes for adults. Call 501-623-6841 or email acrane@uada.edu. You can also visit our website at www.uaex.uada.edu.
Alison Crane is a Family and Consumer Sciences Agent with the Garland County Extension Service. The University of Arkansas System Division of Agriculture offers all its Extension and Research programs to all eligible persons without regard to race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.
