Healthy eating and exercise don’t just feel good; they help you perform better on the job. And proper timing can help you reap the full benefits of any exercise program.
The way you structure meals and exercise affects the way your body functions. Exercising before a meal will raise the body’s metabolic rate and help you burn calories more efficiently for as long as 24 hours afterwards.
Since exercise will also deplete the storage form of glucose (sugar), known as glycogen, glucose which is taken in during a post-exercise meal can be stored as glycogen rather than fat.
In addition, the exercise-induced release of adrenaline, growth hormone, and cortisol may act as an appetite suppressant, making you less likely to overeat.
However, going too long without food before you exercise is not a good idea. Fasting may reduce the body’s glycogen stores to a point where you won’t have enough nutrients to power your workout.
Ideally, a meal should be taken at least two-and-half to three hours prior to exercise. The digestive process will be well under way, which provides you with the energy for a good workout. You’ll also be less likely to get cramps.
Don’t eat a lot of sugar or carbohydrates before you exercise. But if you’re planning a long workout, take one to four grams of carbohydrates per kilogram of body weight one to four hours beforehand.
The closer the meal is to the time of exercise, the lower the carbohydrate intake should be. One gram per kilogram of body weight is appropriate within an hour of exercise; four grams per kilogram is safe if eaten four hours prior to vigorous exercise.
Vigorous and intense exercise shortly after a meal is never recommended, since blood that is needed in the digestive tract will be diverted toward the muscles working during exercise. The subsequent delay in digestion is harmful to the body’s processes. Walking, however, aids digestion after a meal.
The best foods for pre-exercise meals are easily digestible and low in fat or calories. Some good examples are: non-fat yogurt, one-percent milk, fruit, crackers, breads and small amounts of lean meat.
