Many people think that exercising on an empty stomach increases fat burning..........not.......However fueling your body will allow you to work out more productively, more efficiently and therefore burn more calories. If you are a morning exerciser it is very important to make sure that you have fueled yourself prior to your workout. During the night glycogen is stored in the liver which is the source of carbohydrates that maintains normal blood sugar levels and these levels can become depleted if you exercise without fueling the next morning. More importantly if you exercise with low blood sugar levels then you will fatigue quicker than if you would have if you fueled properly prior to working out. Your work-out will be all for not. Your energy level will become depleted in a very short period of time and you can also jeopardize your health. So, think smart before you work out. Remember this....proper fueling = productive workout and less fatigue.
Another question I get asked frequently is when to eat and how much. First of all, you should ideally eat 1-3 hours before you work out. If you eat later than 3 hours you will probably not have enough energy and if you eat less than an hour before your workout you may not feel well. You will have to experiment to see what works best for you. Everyone is different. Also, eating 5-6 small meals a day keeps your metabolism reving and your blood sugar at an even level. If you follow this regime then you will be eating every 3 hours, therefore you can work out amost any time without planning a special pre-workout meal. However, again everyone is different and it also depends at what level your workout is at. Your caloric intake reflects the intensity of your program. If you are just beginning a workout program, you are not going to consume the same amount of calories as a seasoned bodybuilder.
If you are trying to lose weight and have cut your carbohydrate intake down considerably you may have to boost your carb intake before you do your workout. This will not only give you the energy that you need, but also prevent a drop in your blood sugar level. Reach for the complex carbohydrates that provide vitamins, minerals and fiber such as whole grains, brown rice, sweet potato, beans and stay away from the simple carbohydrates that also supplies energy but lacks vitamins, minerals, and fiber such as quick fixes like cake, candy, chocolate bars and other refined sugar products.
You are not alone if you feel that you really don't have the time to eat because of your work schedule. Think again....There are a number of options such as preparing your food ahead of time and just grabbing what you need out of the fridge and storing your food in baggies. I know...it seems like alot of work, but it only takes a few minutes and you can have your food ready at your fingertips for those busy days. You can also choose a protein shake to take along with if you don't have time for breakfast. It is quick, easy, and affordable. Just add a few berries, peaches, or pears and away you go. Instant, healthy start to your day! Besides that, your liver cleanses itself during the morning, so you are also aiding in that process as well.
Don't forget your water. You should drink at at least 3 liters per day to keep yourself hydrated. This is essential, especially when you are working out. Just remember this...at 1% dehydration, you lose 10% of your strength, so if you want your workout to count, then you need to stay hydrated.
In summary, I would like to emphasize that proper nutrition and hydration will definitely maximize your workout and performance. You be the judge............
Connie McGinley,
PTS, SNS, Nutrition Counseling