Workout with Success

There's a lot more to eating for workouts than chowing down on carbs or chugging sports drinks. Chances are you're not training for the Olympics, but if you exercise regularly, take a cue professional athletes to gain the most from every exercise. Sports nutritionists encourage the following strategies for eating before and after exercise depending on when -- morning, noon, or after work -- you exercise.

Morning Burn

Goal: Exercise and breakfast before work.

Playbook: No matter what time of day you exercise, your muscles need carbohydrates as fuel. And because you've had nothing to eat all night, your body needs fuel before exercising in the morning. Make it something that's fairly easily digested so that it doesn't feel heavy. Small carbohydrate-rich snacks about an hour before you work out such a granola or a bananas will juice you up.



Best Food Choices: Divide your breakfast calorie allotment so you have something light, primarily a carbohydrate that will fuel your body for exercise first, and then have a more substantial breakfast after exercise. All you need before exercise is 100 to 200 calories, mostly carbohydrates with a little protein and fat, such as our Fruit and Yogurt Shake. That's enough to see you through a workout that lasts up to an hour.

After exercising, have the breakfast fig and nut "cookies" or a couple of warmed stuffed peaches with a glass of skim milk. If your morning workout is vigorous, you may also want something right after exercising. Research suggests that after exercise, simple carbs facilitate the body's ability to recover more effectively. Have a handful of whole-grain toasted oat cereal (such as Cheerios), a sports drink, or a glass of orange juice. Once you are back at home or the office, sit down to a small, satisfying breakfast.

Lunchtime workout

Goal: Have enough energy to exercise before you eat lunch and not become ravenous afterward.

Playbook: You've eaten breakfast a few hours earlier, and the body has those nutrients digested, absorbed, and ready to be used. You should plan to eat something immediately after to refuel. Don't blow 45 minutes showering and changing before eating or you're more likely to overeat at lunch. You need to have something in your gym bag to eat right away. Eating immediately after working out helps maximize your exercise by increasing calorie burn and building more muscle. Follow that with a meal that's a good balance of carbs and protein.

Best food choices: Chocolate milk is great post-workout fuel. "A new study shows that plain old chocolate milk may be as good -- or better -- than sports drinks like Gatorade at helping athletes recover from strenuous exercise", as published in the International Journal of Sport Nutrition and Exercise Metabolism. A carton of yogurt works, too. Sugar will help muscles to recover. Try a granola bar and a piece of fruit to subdue your sweet tooth. Once you're back at work, dig into a healthful lunch with complex carbs, protein, and healthy fats, such as cheese and beef wraps.
After-work workout

Goal: Exercising when you're beginning to get hungry for dinner.

Playbook: Since lunch was four or five hours ago, eating something in the afternoon is critical. Otherwise, you may overshoot your calorie allotment at dinner.

Best food choices: String cheese with whole wheat crackers or half a Peanut Butter-Plus Sandwich are good afternoon snacks. If you don't have time for a snack before exercising, nibble a little something afterward while preparing dinner. A handful of almonds will quell your hunger enough that you won't overeat at supper. For dinner, prepare dishes with lean protein and complex carbs, like lean turkey breast or grilled fish with rice and a tossed green salad.