+ Nutrition
and More*

By Kate Fisher

Kate Fischer, MS, RD, LD is the managing partner of Edge Performance Fitness, LLC, Portland, OR. She offers group fitness classes, and personal nutrition counseling.

503-265-8685
kate@edgeperformancefitness.com
www.edgeperformancefitness.com

*The information contained herein is not intended to diagnose or treat ANY medical condition. Always consult your physician before beginning any new exercise or treatment.

Resolve to Be Better to Yourself
Teachings from the Past to Eat More Mindfully

Pop Quiz
Why is it important to fuel your body before exercise?
A) Improve recovery time after you workout.
B) Improve the quality of the workout itself.
C) Reduce the potential for hunger, low blood sugar levels, fainting, etc.
D) All of the above.
E) None of the above.

If you answered D, you are correct. There are multiple reasons for properly fueling your body prior to exercise. Interestingly enough, the benefits extend beyond the workout itself, affecting recovery, repair, and energy levels throughout the day. For example, including protein in your pre-workout meal or snack can give your body a jumpstart on recovery after completing your workout. If you wait to consume protein until after, recovery may take longer as your body will need to digest and absorb the nutrients.

It is also important to remember that the pre-workout meal is only one piece of the puzzle. What you consume throughout the day and the week also has a significant impact on your workout(s), even with the most optimal pre-workout meal.

What you are able to consume prior to a workout depends on how much time there is between when you eat and when you workout. Those who work out early in the morning will need to consume a smaller sized meal and focus more on easily digested carbohydrates. Contrast this to those who workout midday who have more time to eat a larger meal prior to exercise and more time to digest a more balanced meal containing protein, fat, and carbohydrates.

Below are some key reminders of what to think about when deciding upon your pre-workout meal.
• Fiber, fat, and large amounts of protein can all slow down digestion. The closer you eat prior to exercise, the smaller the amount of these three you want to include. Easily digested carbohydrates are most appropriate if you have a short window before exercise. Keep in mind that including a small amount of quality protein can enhance recovery after the workout and may prevent the degree of post exercise muscle soreness.
• Examples of snacks safe to consume 30-60 minutes before exercise include:
1) Sports drinks
2) Gels, beans, blocks, or small energy bar (Ex: Clif Bar minis)
3) Fruit
4) Carnation Instant Breakfast

• Examples of snacks to consider 1-2 hours before exercise include:
1) Yogurt or yogurt and fruit
2) Fruit and yogurt smoothie
3) Fresh fruit and a piece of string cheese
4) Cereal and milk
5) Energy bar (avoid high protein and/or high fiber bars)

• Examples of snacks and or small meals that would be appropriate 2-4 hours from exercise include (portions will depend upon timing before exercise):
1) Deli meat sandwich or deli wrap and a piece of fruit
2) Peanut butter and jelly sandwich
3) Waffles with fruit
4) Pasta with vegetables and lean meat or pasta with tomato sauce
5)Oatmeal with berries

Below are a few helpful hints you can use to improve your daily intake to enhance your workout. Use these ideas in combination with your pre-workout meals and snacks.

• Include regular meals and snacks to provide a more even energy level throughout the day — this energy will carry over into your workout. Continued balanced meals and/or snacks in the post workout time frame to assist the body in recovery.
• Hydrate consistently throughout the day with water and other lower calorie beverages such as hot or cold tea.
• Balance meals and snacks with protein, healthy carbohydrates, and healthy fats. Including a variety of nutrients throughout the day will again ensure adequate recovery and provide a nutrient dense base.
1) Protein sources include: lean meats, fish, nuts, seeds, eggs, beans, milk, yogurt, cottage cheese, edamame, soy foods, quinoa, etc.
2) Healthy carbohydrates include: whole grains, beans, fruits and vegetables, yogurt/milk.
3) Healthy fats include: oils, olives, avocado, nuts and seeds, fatty fish like salmon.

Dispelling a Common Myth About the Pre-Exercise Meal
I often get asked, “If I exercise on an empty stomach, will I will burn more fat?”

Physiologically speaking, you may burn a greater percentage of calories from fat, however, if you are hungry and have low or suboptimal energy, you may be quick to fatigue and have to cut your workout short, or you may not be able to reach the same intensity during exercise. If you workout for a shorter time frame and at a lower intensity, you will burn fewer total calories than if you were energized with a pre-workout snack.

The next time you workout, check in as to what your pre-workout snack or meal looks like. Use these hints as a guide to improve your energy, your workout, and your recovery.