I have been asked on many occasions recently by local athletes and patients
what to eat before and after exercise. This question, while complex can be answered easily. The hard part is following
the advice. First, let me say that everyone is different. They have different likes and dislikes, have slightly
different metabolisms and have different training and sleep patterns. However, even with all of the different variables
possible the simple answer comes down to calories in and out.
The question what to eat is often broken
down into two different parts. The first part usually pertains to weight as most athletes are trying to maintain a lower
race weight or want to lose weight. The second has to do with food choices.
Everyone will reach a "natural"
weight and body shape during training. For some it can take many months or years to reach this weight. This, of
course, can be easy for some and very difficult for others. The basic principle however remains the same. You
HAVE to monitor caloric intake. It is the most essential part to successful dietary habits. That applies if you
are training for a marathon or just working out 30 minutes a day. If you consume more calories than your body needs
you will gain weight. Guaranteed. The converse is also true. If you consume fewer calories
than your body burns then you will lose weight. Simple.
Well, maybe not so simple. Most people try
to use books to follow calories. However, tracking calories these days is very easy. You can even do it from your
moble device using free products such as Livestrong.com which is powered by the daily plate. You can track your workouts
and your calories. I suggest spot checking during your week to make sure you have an idea what you are doing.
Here is some specific advice that I often suggest to clients. Calculate your basal metabolic rate
first using an online source (google BMR calculator) and subtract the percent (estimate if needed) of body fat you have.
Then add to that any calories you burn during exercise. Replace 80% of the calories burned during exercise and you will
get to your natural weight or lose weight if that is your goal.
Food selection can be quite tricky
and we could explore that in detail later. However, whole foods are better than bars and supplements. For endurance
athletes always keep your carbohydrates the main part of your diet since that is what fuels you during training and races.
Try to stay away from simple sugars and make sure you fuel your body before workouts. After exercise it is vital
that you try to consume carbs and some protein in addition to fluids. Your muscles are most receptive at that time to
storing the fuel you take in.
There is so much more to talk about. I would be happy to discuss
further in detail.
