Are the foods you’re eating complementing your exercise efforts? Registered nutritionist Claire Turnbull looks at food mistakes exercisers can make and how to make the most of all that hard work.
1. Treating yourself after a workout
After you’ve finished your workout, it’s tempting to want to reward yourself for your hard work and have that extra glass of wine or a chocolate treat. The problem is, you can end up using physical activity to compensate for unhealthy habits and may end up having far more extra kilojoules in treats or rewards than you have burned off during the exercise. Instead of using food or alcohol as a treat or a reward for doing exercise, at the end of a month of good workouts, book yourself a massage, get your nails done or head out for a nice healthy lunch with a friend.
2. Eating just before exercise
If it’s your routine to eat a snack before you head out for a exercise, it’s best to eat at least 30 minutes before you go. This will allow time for the food to be digested and for the nutrients to get into your bloodstream to be used as fuel. If you eat straight before you go, the food will still be in your stomach, not ready to be used by your muscles. If you have a full meal, you would be best to leave it longer still. The exact timings will depend on the type of food and the amount eaten.
3. Drinking a sports drink when you don’t need it
Sports drinks are increasingly popular, but for most of us they’re unnecessary. Sport drinks can have up to 14 teaspoons of sugar per bottle and as many kilojoules as a chocolate bar, so are best left for athletes who do a lot of high intensity training for longer than 60-90 minutes. If you are a recreational exerciser doing a few workouts a week, water is your best option.
4. Eating before morning exercise when you don’t really need to
If you exercise in the morning and are trying to lose weight, you don’t have to eat anything beforehand if you are only exercising for about an hour at moderate intensity. It is important though, to have a carb-rich breakfast or snack as soon as possible after your workout to replenish your glycogen stores. If you can push yourself harder and have a better workout when you have had something to eat beforehand, that’s totally fi ne too. Listen to your body!
5. Only having protein after a workout
Protein can help your muscles recover after exercise, but may not be ideal on its own. If you have been doing a cardio workout or some cardio and some weights, your meal or snack after exercise ideally needs to have both carbohydrate and protein. This helps your body to recover and repair effectively. It is ideal if this is within half an hour of finishing training.
Try these simple post-workout meals:
- Smoothie made with banana, berries, milk and yoghurt
- A large banana cut in slices and spread with peanut butter, along with a glass of milk
- A bowl of Greek yoghurt with chopped fruit and a couple of tablespoons of muesli
- Eggs on toast
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