In the last post, I reviewed the guidelines for eating and drinking before a workout.? Just as it is critical to fuel yourself properly before exercise, it is equally important to keep yourself fueled during exercise and afterwards for recovery.? Here I will discuss fuel during exercise, but stay tuned for more information on eating well for recovery.
Exercise lasting one hour or less
Typically, if you?re exercising in a moderate temperature environment for less than an hour, additional food and beverage is not necessary to fuel the activity.? In fact, consuming calories that aren?t needed by the body will likely result in excess calories and potential weight gain.? Many times, we are exercising to burn calories ? so taking in calories during exercise would defeat the purpose!? For this type of exercise, water is preferable for hydration.? Unless you are an excessive sweater, water will do a great job of replacing your fluid losses.? If you are one who sweats excessively and/?or you are exercising in a very hot and humid environment, you may want to choose a low calorie sports drinks with electrolytes, like Gatorade?s G2, Propel Zero, or Powerade Zero.? Another more natural (and trendy) option for hydration with electrolytes is coconut water (not coconut milk), like Zico and Vita Coco.? Whatever you are sipping on, make sure to take frequent sips during your workout to maintain any water and weight you lose during exercise.? Aim to drink enough to prevent weight loss from sweating and avoid weight gain from excessive intake (test yourself by weighing right before and exercise and see if you have lost, gained, or maintained your weight during the exercise session).
Exercise lasting more than one hour (moderate to high intensity)
An electrolyte-??containing beverage may be more appropriate during a longer exercise session, especially if you plan to sweat a lot and/?or are in a hot and humid climate.? However, you still may be able to get enough sodium and potassium through your pre? and post-??workout meals and snacks.? Make sure to take frequent sips of fluids during your exercise session to maintain your weight and fluid status.?
If you plan to exercise for a long duration (more than 60?90 minutes), you should plan to keep a quick and easy source of carbohydrate on hand to replenish the sugars that you burn during exercise.? To enhance your performance during long, intense exercise sessions, start taking in some carbohydrates after the first hour and aim to consume about 25?60 grams of carbohydrate per hour.? The carbohydrate can come from sports drinks (like regular Gatorade, Propel, and Powerade), bars, sports gels, pretzels, fruits, juices, or other carbohydrate-??rich foods.? Each person will tolerate such foods and beverages differently during exercise, so make sure to experiment with what works best for you.?
I hope this information helps you with getting adequate nutrition during your workouts.? Stay tuned for more information on fueling for recovery post-??exercise!!
More from: Shana Maleeff
Shana Maleeff, M.A., R.D., ACE-GFI, received a B.S. in Nutrition from Penn State University and an M.A. in Nutrition Education from Immaculata University in Pennsylvania. She works in the New York and New Jersey Metropolitan areas counseling clients on nutrition, exercise, medication adherence, and stress management to help them with weight management and treatment/prevention of heart disease and diabetes. Shana is the creator of the groundbreaking weight loss program "The 21 Diet and Exercise Weight Loss Solution". Previously, she worked as a hospital dietitian and as an adjunct professor of nutrition at Philadelphia Community College.
Shana takes a special interest in fitness and works as a group fitness instructor at Crunch Fitness and Equinox gyms in Manhattan. She currently resides in New York City and enjoys living a healthy lifestyle.
Learn more about Shana at www.FoodandFitnessPro.com or email her at Shana@FoodandFitnessPro.com.
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