Power Up: What to Eat Before and After Exercise

Are you running on empty every time you hit the gym? The food you eat before and after your workouts can either minimize or maximize your athletic performance. Whether you prefer a brisk morning walk or an empowering pilates class, it is important to give your body the nutrients it needs. Make sure to fuel your tank to keep your engines running long and strong with the following tips.

Be a Carbohydrate Champion

As the main source of energy for the body, carbohydrates are converted to sugar that is stored in the form of glycogen as future fuel for our muscles. When the time comes to sweat it out, our muscles are able to use this sugar for energy without getting fatigued. If we don’t have a sufficient supply we won’t be able to zoom through our zumba class! Exhaustion will prevent us from completing our workouts and protein will be used for energy instead. After a strong workout your body will need more carbohydrates to replenish the glycogen stores and minimize protein loss.

Chomp on these carbs: The best carbohydrates will provide you with adequate fiber, B vitamins, and iron for energy metabolism: fruits, cereals, cracker, and breads. See pre-workout menus below!

Pump Up with Protein

Should you pass on the protein? If you seek sleek muscle tone, become pals with protein. It is essential for promoting tissue growth and repair. After a strength-training session your muscle fibers will require this nutrient to help you in building, repairing, and synthesizing new muscle.

Power up with these proteins: low-fat dairy, nuts, seeds, fish, poultry, beans, legumes, and eggs.

Bonus Tip: Consider trying High Performance, a combination of unique food herbs, exotic seeds, and wholesome grains that provides the high quality of energy necessary for sustaining an active lifestyle.

Forego the Fat

Although fat provides our body with energy, it is slow to digest to be converted to useable energy. Large amounts of oxygen are required to turn fat into fuel, so save the ice cream for a later treat!

Forget these fats: Before you slip on those sneakers make sure to avoid fatty, fried foods that will zap your energy.

Step Away from the Sugar

It is best to refrain from consuming refined sugars that will increase your insulin levels and cause a rapid rise and drop in your blood sugar.

Sugar snafus: sweet beverages, candy bars, sweet cereals and yogurts, and sugar-laced granola and power bars

Put Your Pre- and Post-Workout Eats into Practice

Timing is everything! First of all, you probably already know it is best not to exercise on a full stomach to prevent cramping, nausea, and an upset stomach. Also, the time and intensity of your workout will often determine what you should eat and drink. A ten-mile marathon will demand more energy than a casual cycle around your neighborhood.

Two hours before a workout, eat a small meal (choose one of these):

• 1-1/2 cups of whole grain cereal (carb) + 1 eight oz glass low fat milk (protein + carb) + 2 tbsp dried cranberries (carb)

• 2 scrambled eggs (protein) with spinach and mushrooms + 1/2 whole wheat English muffin (carb)

• 1/2 cup quinoa (carb and protein) + small mixed green salad

• Whole grain toast (carb) with 1 tbsp nut butter (protein)

• 1 cup of whole grain pasta (carb) with 1/2 cup garbanzo beans (protein + carb)

• 3 oz turkey breast (protein) + lettuce and tomato + 2 small whole grain crackers (carb)

One hour before a workout, snack on (choose one of these):

• small banana (carb)

• 1 cup low-fat, unsweetened yogurt (protein)

• 1/2 cup fruit and soy or almond milk smoothie (carb + protein)

• 1/2 cup trail mix with nuts (protein), seeds (protein), and dried fruit (carb)

One hour after a workout

Recover from the grind! It is best to eat within one hour after completing your workout in order to optimize muscle recovery. The highest rates of muscle glycogen synthesis occur during the first hour after exercise. Your body’s metabolism is also working at its best right after exercise so don’t wait too long to feed your belly. Your meal should contain both protein and carbohydrates, such as any of the above-mentioned foods. If you don’t have time to eat, a glass of low-fat milk is a good choice, with enough protein, carbs, and electrolytes like sodium and calcium.

Word to the Wise: Remember to replace lost fluids by drinking water after you exercise to prevent dehydration. For exercise lasting more than 90 minutes aim to have one quarter to one half cup of water every 15–20 minutes. This will also help prevent fatigue while you are working out.

I hope that these suggestions will help you fuel up for your next workout to make you a healthy champion! You can find more ways to power up and live a long life in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle. You can also find tips about powerful longevity foods and supportive supplements in The Natural Health Dictionary, a comprehensive guide that answers all your questions about natural remedies, healing herbs, healthy foods, vitamins, and supplements.

May you live long, strong, and happy!

-Dr. Mao

This blog is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.

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To purchase Dr. Mao's book, "Secrets of Longevity" on Kindle, click here.

To learn more about Dr. Mao and other natural health tips, go to askdrmao.com.

To purchase Dr. Mao's book, "The Natural Health Dictionary," click here.