Dear Chris:
I love your new format! I am a fifty six year old mother of three who has been weight training (on and off) for five years. My goal, which I have yet to achieve, is to look like Hillary Swank in “Million Dollar Baby”! What are the best foods to eat before a work out and what time frame for maximum benefit. Also, how about after the work out? How long should I wait and what should I eat? Most of my work out are in the morning and of course, I am also trying to loose weight. I would appreciate any help you can give me. Thank you for your advice.
Suanne B
Dear Suanne:
What you eat before and after your work out has a big impact on your body. I’m sure Hillary Swank has enough money to pay someone to figure out these things for her. However you can make great progress by making a few small changes to your diet.
It takes your body about 3 hours to digest food. Therefore you should eat your pre work out meal about an hour and a half to 2 hours before you exercise. This gives your body time to get the digestion process started and will keep you from feeling full and bloated. You will also get the energy you need during the middle of your work out where it’s needed most.
Your pre work out meal should be made up of complex carbohydrates to fuel your body through a tough work out. A good example would be a bowl of whole grain cereal or oatmeal. I also like to drink a cup of coffee before I work out. There are a lot of new studies out there that say caffeine helps your body burn fat. It will also give you a little boost of energy when you don’t feel like working out.
Your post work out meal is one of the most important meals of the day. I am always amazed by the amount of people that choose to skip this meal. It is important not to miss it because it helps to repair your muscles after your work out. It also helps to restore you energy and boost your immune system. You should eat it no more than half an hour after you exercise or your work out will become counter productive.
Your post work out meal should include a simple carbohydrate such as fruit or 100% fruit juice. A good example would be a banana or a cup of orange juice. You may also eat white rice to get the same result. The sugar in these foods allow them to be absorbed immediately to replace the nutrients lost during the work out. You will also need to eat some protein to help repair your muscles. Most weightlifters like to drink a heaping protein drink after their work out, however you may prefer to eat some low fat yogurt or a couple of slices of lean turkey with some fat free cheese.
One thing is for sure, you will never build a body like Hillary Swank by skipping meals. Instead you will need to eat several small meals a day to fuel your metabolism. Your pre and post work out meals are important pieces of the puzzle. Be sure not to miss them.