{"id":1480,"date":"2020-03-11T15:02:02","date_gmt":"2020-03-11T08:02:02","guid":{"rendered":"https:\/\/illume-emag.com\/?p=1480"},"modified":"2022-01-12T16:58:58","modified_gmt":"2022-01-13T00:58:58","slug":"fuel-your-fitness","status":"publish","type":"post","link":"https:\/\/lavyon.com\/en\/fuel-your-fitness\/","title":{"rendered":"Fuel Your Fitness"},"content":{"rendered":"

Your heart needs exercise \u2014 and what you eat before, during and after physical activity can affect your performance and how you feel, says Johns Hopkins registered dietitian Kathleen Johnson, M.A., R.D., L.D.N.<\/p>\n

To personalize what you eat around exercise, dietitians consider two main things, she says:<\/p>\n

How much exercise.<\/strong>
\nSomeone doing high-intensity interval training or weight training needs to eat more than, say, a beginning walker.<\/p>\n

\"\"<\/p>\n

Your fitness goals.<\/strong>
\nSomeone who wants to lose weight has to be careful not to take in more calories than he or she is burning. \u201cA 500-calorie smoothie after an hour of weight training is fine if you\u2019re trying to build muscle, but not if you\u2019re trying to lose weight,\u201d Johnson says.<\/p>\n

Working with a dietitian can help you customize your eating based on these factors. But some general guidance is smart for anyone who counts exercise as part of a heart-smart plan.<\/p>\n

What to Eat Before Exercise<\/strong>
\n\u201cHydration is really important,\u201d Johnson says. She prefers coconut water or plain water to sports drinks, which contain more calories and sugar.<\/p>\n

Eat only foods that are familiar to you. \u201cBefore a workout isn\u2019t a great time to experiment with a new super smoothie, especially if you\u2019re prone to gas and bloating,\u201d she says.<\/p>\n

Ideally, you want to plan your meals so they are no more than an hour and a half to two hours before your workouts. However, if you need to eat closer to exercise than that, grab a small snack focusing on a complex carbohydrate and protein. Think peanut butter and banana, or yogurt with granola.<\/p>\n

\u201cIf you work full-time and exercise in the evening, think about lunchtime-onward as your pre-workout eating time,\u201d Johnson suggests. That will help you think through nutritious choices, rather than grabbing a quick bite of whatever\u2019s handy.<\/p>\n

What to Eat During Exercise<\/strong>
\nMost people don\u2019t need to eat anything while exercising, Johnson says, \u201cunless you\u2019re an endurance athlete doing a multihour workout.\u201d If you have poor blood sugar control, sipping coconut water can be useful \u2014 you\u2019ll get a little sugar along with hydration and balanced electrolytes (necessary substances in your blood and body fluids that you lose through sweat).<\/p>\n

What to Eat After Exercise<\/strong>
\nAfter exercising, aim for balance. \u201cDon\u2019t overemphasize protein, fat or carbohydrates while neglecting the others,\u201d Johnson says. Protein is especially important, but she advises eating whole foods (lentils, quinoa, fish, beans) over protein powder. Carbs are key too. They don\u2019t have to be grains \u2014 fruits and vegetables are mostly carbohydrates. Healthy sources of fat include avocado, fish and olive oil.<\/p>\n

Examples of well-balanced post-workout choices include olive oil (a healthy fat) drizzled over quinoa (protein) or trail mix containing nuts like almonds and walnuts, seeds such as pumpkin seeds, coconut flakes, and berries.<\/p>\n

Source: Johns Hopkins<\/p>\n","protected":false},"excerpt":{"rendered":"

Your heart needs exercise \u2014 and what you eat before, during and after physical activity can affect your performance and how you feel, says Johns Hopkins registered dietitian Kathleen Johnson, M.A., R.D., L.D.N. To personalize what you eat around exercise, dietitians consider two main things, she says: How much exercise. Someone doing high-intensity interval training […]<\/p>\n","protected":false},"author":2,"featured_media":1482,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13321,13318,17],"tags":[777,1129,633],"class_list":{"0":"post-1480","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-green-life","8":"category-mind-posivity","9":"category-wellness-tips","10":"tag-exercise","11":"tag-fitness","12":"tag-healthy-life"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts\/1480","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/comments?post=1480"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts\/1480\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/media\/1482"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/media?parent=1480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/categories?post=1480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/tags?post=1480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}