Most people don’t realize the way you eat prior to and following a work out can profoundly affect metabolism and performance. For instance, did you know, you will actually burn MORE calories by eating before you walk, run, swim or lift weights? Yes, this is true because on an empty stomach your body will be forced to burn muscle protein for fuel. This defeats the purpose because we are trying to build muscles during exercise, NOT strip them down. If you start your work-out with the right breakfast or snack, your body will burn a combination of the carbohydrate stored in your muscles and fat stored in your fat cells. Thus, your muscles will be spared to function efficiently and burn the necessary carbohydrates and fats.

Another unknown fact is that the body takes a lot longer to process protein-rich and high-fat foods. If you eat protein-rich or high-fat foods(especially fried foods) less then 2 hours prior to work-out, your digestion will be compromised and your body will divert blood away from your working muscles to the digestive tract. This can cause discomfort, nausea, or cramping.

Below are some diet tips on how to best improve your performance during your exercise routines.

Pre-exercise (Specific examples below)

1. Try to eat 2-4 hours before exercise
2. Eat 300-500 calories at your pre-exercise meal. If you are going to eat closer to 2 hours prior, keep the calories towards the lower end.
3. Choose carbohydrate rich foods that are low in fat and have a small amount of protein.
4. Drink, at least, 10 ounces of water 2 hours prior.
5. For morning exercise, it may be difficult to eat 2-4 hours prior to exercise because you are still sleeping. In this case, try to get in at least 100 calories (of mostly carbohydrate), before running out the door.

Eating 2-4 hours before your workout sometimes just isn’t possible. The closer your eating gets to your workout time the more simple sugars are required because they breakdown into your bloodstream quicker. Limit the protein, fiber, and fats. Here are some great examples

Guidelines for eating within 1 hour pre-workout: 20-40 grams of carbohydrates, less than 10 grams of protein, less than 5 grams of fiber, less than 2-3 grams of fat.

Here are some specific examples of good pre-exercise foods within one hour of exercise….

1. Shaklee Performance shake
2. 1/2 cup of healthy cereal w/ low fat milk (low protein and low fiber)
3. 1 slice of 100% whole grain toast topped w/small amount of butter, cream cheese, or jelly
4. One nutrient fortified low calorie energy bar (40 g of carbohydrates and fewer than 3 g of fat, 5 g of protein)
5. 1 small yogurt
6. Sports drink
7. Fruit (banana, apple, pear, pineapple, raisins)

The optimal 2-4 hours digestion time
1. 100% whole grain bagel topped w/tomato slices and low fat cheese(or cream cheese)
2. breakfast cereal and fruit with 2%(or less) milk or soy milk
3. 100% whole grain toast (or whole grain bagel) topped with organic peanut butter and a banana
4. 1 package of Quaker Instant Oatmeal Low Sugar with 4 ounces vanilla soy milk or fat-free milk with a dash of cinnamon
5. One piece of 100% whole grain pita topped with 3 tablespoons fruit spread
6. One cup vanilla yogurt and sliced banana