Fuel your fitness
Food is your fuel. Imagine going on a road trip with an empty gas tank. You wouldn’t get very far. Now, take that analogy to your workouts. You simply won’t be at your best when you’re hungry and exercising on an “empty tank.” Sports nutrition experts tell us that it’s important to get enough food and fluids before, during and after exercise. Here’s how.
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Fuel up with carbohydrates. Carbohydrate-containing foods are the best fuel because they give you energy to move, whether it’s cycling or running, jumping or swimming. Think low fat and nutritious whole grains, cereals, bread, pasta, vegetables, fruit and lower-fat milk products — they’re all winners for your heart health and for your workouts too.
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Have a light snack before exercise. It’s a long stretch from one meal to another if you’re exercising during your lunch or supper hour. To fuel your body for a lunchtime workout, eat a light snack around mid-morning. If you’re hitting the gym after work, have your snack about an hour or so before your workout starts. The idea is to eat just enough food and carbohydrate to give you energy, but not so much that you feel weighed down during your workout. Try a banana with a single serving of low-fat yogurt, or a small low-fat muffin with a cup of apple juice. Even a piece of fresh fruit can tide you over. These may be the same heart healthy snacks you usually bring to work!
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Stay hydrated. Drink fluids before and during exercise to prevent dehydration. Water is best because it’s calorie-free and quenches your thirst. Start drinking fluids about two hours before you exercise. Aim to drink 400 mL to 600 mL (14 to 22 ounces) before you even get to the gym. During the workout, drink 150 mL to 350 mL (6 to 12 ounces) of fluid every 15 to 20 minutes. Don’t worry if you can’t drink this much right away. Every little bit counts. You don’t need a special sports drink, sports bar or sports gel unless you’re training hard for over an hour!
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Refuel after your workout. The gas tank may be empty or near empty again after your workout. It’s time to refuel. When you get back to your desk or home, enjoy a wholesome, heart healthy, balanced meal with whole grain carbohydrates, veggies, fruit, lean protein and a bit of fat. Sandwiches on whole grain bread are easy, and heart healthy pasta meals are always smart choices. Finally, don’t leave your water bottle in your locker or gym bag. After the workout, you’ll need to drink about 450 mL (16 ounces) of fluids, or more if you were sweating a lot or exercising in hot weather. Besides water, low-fat milk or fortified soy beverage and 100% fruit and vegetable juices all count.