Eating For Exercise
By Gourmet Jay, April 27, 2015. Originally published by foodnetwork.com

Like cars, our bodies need fuel — the right kind in the right amount — in order to work properly. “You can’t put 10 miles worth of gas in your car and expect to drive for 30 miles without breaking down,” reasons Alissa Rumsey, a registered dietitian, nutritionist, and certified strength and conditioning coach in New York City. “The same goes for your muscles.”

It is recommended not to workout on a completely empty stomach. Try to time your exercise for three to four hours after a meal or within an hour of a small snack that provides some carbohydrate and protein (like half a banana with a teaspoon of peanut butter). And skip anything that’s too high in fat or fiber — both digest slowly, which can interfere with your workout.

It is important to keep hydrated during exercise sessions. Drink 8-16 ounces of water an hour prior to workout and then replenish with another 8-16 ounces upon completion. Another good tip: keep sipping water while you exercise. If you’re sweating excessively, you might opt for a salty snack with your post-workout beverage (water or a sports drink) to help replace any lost electrolytes.

If dieting and attempting to lose weight, be smart about your balance of food and exercise. Be careful not to overestimate the number of calories burned during your workout. Eat stuff that will fuel your workouts and faciliate muscle recovery, staying mindful of portion intake.

After a workout, it’s important to eat something 20 to 30 minutes after you finish exercising. You’ll want a balance of protein to help repair muscles and carbohydrates to replenish their glycogen stores. Here are the best recovery-enhancing snacks to have after doing each of the following workouts.

High-intensity interval training (HIIT): The high-energy cardio of this type of workout will deplete your muscles’ glycogen stores, so you’ll want a little extra carbohydrate — balanced with some protein — afterward to fill them back up. Try crackers with peanut butter and banana slices.

CrossFit: A workout that focuses on heavy lifting will leave your muscles hungry for protein. Try Greek yogurt with nuts, chia seeds and berries mixed in.

Yoga: A longer, lower-intensity workout will utilize more fat stores than glycogen, so you don’t really need to worry about restoring carbohydrates after class. You’ll still want to refuel, but your snack can be something small — like a piece of fruit or a handful of nuts.