 Folks are often curious about the best timing for meals in regards to workouts. Of course, you don’t want to have a full, bloated belly, but you also don’t want to be so hungry that you feel faint. Here are some tips to help you get through your workout feeling great.
- If you will be eating a meal, try to get it in about 2 hours before your workout
- If your last meal was 3-4 hours before your workout & you won’t be having another one before you begin, try to have a snack about 30-60 minutes prior to starting your workout.
- The best type of meal to have is a balanced one: about 3 ounces of lean protein (meat, fish, poultry, nuts, beans, eggs, etc.), about 2/3 cup starch (pasta, rice, potatoes or other starchy vegetables like corn or peas), and unlimited amounts of non-starchy vegetables (just watch out for butter, sauces, dressings, etc.).
- The best type of snack to have is one that is mostly carbohydrate. Great options are yogurt, fruit, ½ sandwich, etc. It should be about 200 calories.
- Your post-workout meal is very important if you want your next workout to go well. If you will be working out fairly intensely, such as weight training or more than 30 minutes of cardiovascular work, you should eat something immediately after your workout ends, and then again a few hours later. Bear in mind, these should be fairly small meals.
- Hydration is crucial. Keeping yourself consistently in a good hydration status is the best place to start. Here are the guidelines for hydration before, during & after workouts:
- 8-16 ounces of fluid at least 1 hour before
- 8 ounces of fluid 15-30 minutes before
- 4-8 ounces of fluid every 10-15 minutes during
- 16-24 ounces of fluid within 30 minutes after
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