Avoid extreme fatigue during your workout with these simple tips.
The old saying: You are What You Eat remains true, especially when it comes to exercise. What you eat before you exercise will make a major difference between how energetic you are during your workout. If you eat healthy foods that promote energy, you’ll get more out of your workout. However, if you eat unhealthy foods, you will notice a major difference in your energy level during your workout. The following are a few nutrition tips to help you avoid extreme fatigue and lose weight when you workout.
THE 10:30 AM CRAVINGS
Whether you work out at home or at the gym, exercising can really increase your appetite. If you’re like many people and you workout an hour after you wake up, make sure you eat about 200-300 calories. Bananas, bagels (whole grain) are good choices. If you don’t want to eat anything too heavy, try eating a low-fat breakfast bar, such as a granola bar. Believe it or not, there are low-fat granola bars out there that you can buy.
MID-DAY MEAL WORKOUTS
There is nothing more uncomfortable than jogging (or working out) and you feel a sudden burst of hunger pains. Being hungry can make you feel extremely fatigued during a workout. Here’s what you can do …about 1-2 hours before exercising, eat a well balanced meal (300-400) calories. Don’t eat foods that are too high in protein and fat. You should have a balanced amount of carbs, fat and protein, such as the following:
20% Fat
20% Protein
60% Carbs
Good examples of foods to eat are fresh fruit with granola (not too much) or low-fat yogurt. You can also have a small bowl of oatmeal or even meal replacement bars or shakes – it’s up to you.
WHAT TO EAT AFTER WORK?
So, you’re finally out of work and on your way to the fitness center. However, you’re really hungry. You don’t have time to go home and eat the healthy meal in the fridge you set aside to eat after work. Instead, you feel tempted to stop over at the food court at the mall. After all, you work hard, you deserve that juicy triple cheeseburger, right? Not quite. If you want to avoid extreme fatigue during workout (and lose weight), you’ll want to skip the hamburger joint and choose something that will give you energy.
The key to avoiding temptation is to plan ahead. About 2-3 hours before going to the gym, make sure you eat a healthy meal (400-500 calories). There are many things you can eat. For example, you can have a low-fat fresh fruit with a whole grain muffin (hold the butter) or low fat string cheese with sliced apples.
WHAT SHOULD YOU EAT AFTER EXERCISING?
The food you eat after exercise is important because your body will need to replace nutrients and fluids you can’t recover on your own after exercising. Make sure you have enough protein, fat and carbs during your post workout meal to help your body recover. Click here to check out our nutritional meal ideas.
