There was a great post in the New York Times the other day about eating, drinking and exercise.
Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center and a certified specialist in sports dietetics, answered questions about nutrition and hydration before, during and after exercise.
“I take the approach of thinking of food as part of your equipment,” she says. “People are not going to run well with one running shoe or ride with a flat tire on their bike. Your food is just like your running shoes or your skis. It really is the inner equipment. If you think of it this way, you usually have a better outcome when you’re physically active.”
Here’s a summary of her advice: (For a full transcript visit the New York Times.)
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Definitely eat before working out, but don’t eat too much. If you don’t eat you won’t have the fuel necessary to perform at your best. You’ll be tired and weak. But if you eat too much, you’ll be full and sluggish.
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Eat a fist-sized amount of food (150 - 200 calorie granola bar for example) an hour before exercise. Aim for carbohydrates and protein (trail mix, half of a peanut butter and jelly sandwich, etc.)
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Drink 20 ounces of water an hour before working out. It takes about 60 minutes for water to work its way into the muscles. To be well hydrated for exercise drink ahead of time.
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If you plan to exercise for longer than an hour, you should fuel up during your work out. Aim for 30 - 60 grams of carbohydrates an hour. Power gels and sports drinks work wonders.
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After a workout, eat another fist-sized amount of food within 15 minutes to maximize recovery and minimize post-workout muscle soreness. Bonci recommends low-fat chocolate milk or the other half of that peanut butter sandwich.
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Peanut butter bares repeating. Peanut butter has both carbs and protein, is affordable, accessible and delicious.
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Depending on your sweat rate (everyone’s is different) you need to drink 14 - 40 ounces of water an hour. If you sweat profusely, you need more liquid than someone who barely breaks a sweat. Staying hydrated is of the utmost importance when it comes to performance and personal safety.
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Gulp fluids - don’t sip them. It may seem strange, but gulping liquids is better than sipping them while exercising. When you gulp water or sports drink, it will leave your stomach quicker therefore reducing cramps and hydrating your muscles faster.