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Maintaining Fitness
What to Eat Before
You Exercise
Fueling up before your workout can enhance performance. What you
choose to eat should depend on your individual responses to certain
foods and
possibly your sport. Usually, a larger meal or snack should not be
consumed before higher intensity workouts. A good meal or snack before
you exercise
should enhance your power and endurance without giving you any stomach
discomfort.
A pre-exercise meal or snack should:
-
Prevent hunger
-
Maintain a normal blood sugar level
-
Prevent hypoglycemia
-
Provide energy to fuel your muscles
Fuel the night before with a hearty, carbohydrate meal and possibly a bedtime snack.
If your workout is around lunchtime . . .
Eat a good carbohydrate-rich breakfast and possibly a light, low-fat,
mid-morning snack.
If your workout is around dinnertime . . .
Fuel up with a good breakfast and lunch, and possibly a light afternoon
snack. Skipping breakfast can have a negative effect on your afternoon
exercise.
Always refuel within 2 hours of your workout and remember that one pre-exercise meal won’t make up for a regularly poor diet.
Preventing Injuries
Follow the recommendations below:
-
Get plenty of rest. Everyone should get at least 6-8 hours of sleep every night. Some of us may need a little more, but don’t fool yourself in thinking you can perform at your best with less. Adequate rest allows your body to rejuvinate for the next day. Your body works hard all day, so enjoy your rest at night.
-
Don’t skip any meals. Regular meals and snacks will ensure adequate glucose to the muscles throughout the day and during your workouts. An efficient supply of energy will reduce your risk of getting injured. Remember, breakfast is as important (if not more important) as any other meal of the day.
-
Include protein, iron and zinc in your diet. Meat, chicken, fish and beans are all good sources of these nutrients. Less than 2-3 servings a day could make you more susceptible to injuries. If you do get sick or injured, these nutrients aid in the healing process.
-
Don't forget the calcium. Adequate calcium in the diet can help to prevent stress fractures and shin splints. Milk, cheese and yogurt are excellent sources of calcium. If you think you don’t get enough in your diet, you may want to consider a supplement.
-
Avoid over training. Giving your body some rest time between workouts allows your muscles time to repair. Too much repetitive motion can leave you prone to injury. Limit any “extra” workouts if you begin to feel unusually weak, tired, or sore.
Check out these websites for places on-campus to excercise:
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