Fitness Fuel

by Valerie Nahmad — May 10, 2007

What do you eat before a workout? I vary depending on the activity—typically a banana before cardio, some sort of energy bar before weights, and a cup of coffee before yoga. It’s all about finding the right balance between energized and sated. The experts are split on the food-for-fitness fuel debate. A recent Washington Post article took a look at the subject. Here are a few highlights:

1. Eat! Don’t exercise while hungry or on an empty stomach; it’s like running a car without gas. Being active while running on empty can weaken your workout; cause fatigue, dizziness , and fainting; and will burn fewer calories.
2. Think small. Sports nutritionists recommend eating throughout the day for best results and having a small meal of 200 to 300 calories 60 to 90 minutes before a workout. Look for mini-meals combining lean protein, complex carbohydrates, and a little healthy fat. Think whole-grain cereal with skim milk, a granola bar or a latte.
3. No time for a pre-workout mini-meal? Opt for light snack about 30 minutes before your workout, such as a small piece of fruit.
4. Pass on the protein. No need to load up on the stuff; carbs are just as useful, as long as you keep calories in check.
5. Seal the deal. Eat a light snack (100 to 200 calories) within 15 to 20 minutes after a workout to help your body recover. A small banana or half a granola bar will do the trick.
6. Go easy on the Gatorade. Sports drinks are helpful in that they can replace sodium, potassium, and other electrolytes lost through perspiration, but they pack a lot of calories. General rule of thumb: if you’re exercising for less than 60 minutes, pass on the sports drinks.

What’s your fitness fuel of choice?