Fitness Nutrition: Carb Up to Work Out

Whether you need to take off a few pounds, or you just want to maintain the weight you have and stay fit, regular exercise combined with appropriate fitness nutrition is the key.
Many of us assume the way to trim down and tone up is to cut calories in addition to working out. And while it’s important not to overeat, you may not realize that regular, nutritious meals and healthy snacks — rather than a calorie-restrictive diet — will put you in top form. (When you diet restrictively to lose weight, the weight loss is typically water and muscle, not fat.)

Fitness nutrition should be well-rounded

So what’s the best advice about nutrition for ex-couch potatoes? First of all, check with your doctor before beginning any exercise program. Then remember that the best fitness nutrition emphasizes eating more whole grains, fruits, vegetables and lean animal protein, and eating less sugar and added fats. No single food type can adequately provide for your nutritional needs — different foods offer different nutrients — so by eating foods from the various food groups you can be sure you’ll have the nutrients you need to get and stay fit.
Although the food you consume greatly affects the quality of your exercise routine, you don’t want to eat just before your workout. Try to eat at least 30 minutes to an hour before you begin, as eating just before exercising may lower your blood sugar and decrease your performance. When you have your meal, however, eat foods that are high in complex carbohydrates. Pasta, bagels, baked potatoes, rice and fresh fruit are best because carbohydrate-rich food provides long-lasting energy.
Avoid eating high-fiber foods right before your workout (such as broccoli, baked beans, or bran cereal) because these foods may produce gas, which can be painful during exercise. And stay away from sugars and sweets (such as soft drinks and candy). Although high-sugar foods will give you quick burst of energy, it doesn’t give you the nutrition you need or last long enough to be of any real benefit. Also limit eggs, meat, cheese and other fatty foods before you exercise. Because these foods take longer to digest, grabbing a cheeseburger or chowing down on scrambled eggs before a workout will only make you feel sluggish and tired.

Drink plenty of fluids

What else do you need? Fluids. When you exercise you may become dehydrated without realizing it — thirst often means your body is already dehydrated. Stay well-hydrated by drinking at least 7-10 ounces of water or other fluid every 10-20 minutes. (Stay away from drinks with caffeine, however, as they actually cause your body to lose fluids.) Water helps to regulate your body temperature, helps deliver oxygen to the tissues by keeping blood volume up, assists the kidneys in removing wastes, and helps with fat burning and muscle growth.

After-workout nutrition

And what about after the workout? What you eat right after you exercise is just as important as what you eat before your workout. Your muscles are fueled by glycogen, which is basically stored carbohydrates. Any carbohydrates you consume prior to exercising can’t be used as efficiently as those that have been stored. (That’s why marathon runners load up on carbs the night before the race.) The best time to increase your intake of carbohydrates is after exercising — that’s when your muscles are hungry for them. So have a carbohydrate meal after your workout, but also include some protein for muscle repair and growth.

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