August 2007

EATING AROUND A WORKOUT

Q:

Is there anything special I should eat before or after a workout that will help me?

-Shawn Betancourt

A:

Water before, during, and after a workout will definitely help keep the body hydrated.  That’s especially important for cardio workouts when you go over 12 minutes in the aerobic heart rate zone and the body starts burning fat for energy.

Eating something immediately before a workout can sometimes reduce performance, either your performance in exercise or your body’s performance of efficient digestion.

Eating something simple to digest right after a workout can be helpful in muscle recovery. An example of something simple to digest is a wholesome banana or apple, not fat or processed foods.  Our body can convert the apple or banana to energy fairly quickly and then replace the small amounts of energy that were stored inside the muscles (until you worked out and used it).  The longer it takes the body to recover, the more sore we might be from lactic acid build up (lactic acid is a by-product of burning calories).

Some people who strength train like to eat protein right after a workout.  That is not as easy to digest, but it helps by giving the body the materials it needs to rebuild torn muscles.

Strength training is different than toning or cardio.  To get stronger by building muscle means the body is trained by “ripping,” literally tearing the muscle tissue bylifting the maximum weight possible to do for 12 repetitions (at least 2 sets).

Toning involves lighter weight for longer repetitions, like 30 reps at 50 lbs instead of 12 reps at 90 lbs. 

Toning, strength training, and cardio exercise all burn the energy stored inside the muscle at the beginning of a workout.

You should talk to your doctor or qualified trainer or nutritionist to get specific recommendations.  There are several factors to consider in making the best decision for yourself.  It might depend on what time of day you exercise, whether you are on a reducing diet or trying to gain weight, and what type of exercise you are doing.

-Margo, Randomosity Fitness

This is not intended as medical advice which should be obtained directly from your doctor.