Pilates & Yoga
Let's start with workouts that require a lot of core work, like Pilates and Yoga. If you eat only carbs 30 minutes before that workout you might suffer from acid reflux, have gas, and generally have a horrible time. Workouts such as these are really meant for a mostly empty (if not empty) stomach. Generally you wouldn't want to eat more than two hours before a Pilates or Yoga workout. Unlike other workouts where a protein shake is recommended after, a protein shake two hours before is just about perfect. You really are going to work your muscles harder than you think.
Other post meal suggestions:
- bananas (alone or with cereal)
- cottage cheese and fruit
- you could go carbs only with whole grain muffins and energy bars but it really depends on how balanced your other meals are
- hummus and cheese in a pita
Absolutely avoid anything that causes gas and bloating such as dried fruits, melons, and beans. Or whatever creates gassy problems for you.
If you read a lot of running blogs, like I do, you can see that running and food is pretty individual. However, if you're just getting started out in running or you like to do things "by the book" then you'd eat 30-60 minutes before your run. Especially if you're going to run one hour or more.
For food you'd be looking at a three-to-one carbs-to-protein ratio. Running requires endurance which is what carbs give you, that's why you want the higher carb ratio. Suggestions include:
- oatmeal with applesauce
- toast with peanut butter
- energy bars
- whole grain crackers and hummus
Weight lifting, depending how much you are lifting, can put a lot of stress on your muscles and joints. At the same time, it also can become quite a cardio workout. Squatting your body weight (or more) isn't a walk in the park but you can work up the cardio burn like it is! What you want with weight training is low fat, higher carb, and moderate amounts of protein not to equal more than 250 calorie about 30 minutes before you work out.Weight lifting is not something you want to do on a totally empty stomach.
- protein shakes
- veggie omelet
- fruit and cottage cheese
- protein bars
So, as you can see, you shouldn't believe everything you read on the internet. Heck, research what I said. If you find any updated news, please come on by and let me know. I'm always open to new ideas/research.
How do you fuel for your workouts? When soon before your workout do you eat (& what type is it)?