Measure your health by your sympathy with morning and Spring.
-Henry David Thoreau

March 2007, Brett

Eating for Activity

For a moment, let’s forget about how food affects weight management, instead focusing on how what you eat affects your workouts.  During National Nutrition Month, the focus is on eating right; a very important part of being active. The saying “You are what you eat” also stands for eating to be active, because what happens if you don’t eat, or eat the wrong things?  Simply put, the computer term garbage in, garbage out applies. 

For instance, it has been a busy day, and you just didn’t have time to get something to eat before you headed out to the gym.  You step onto the treadmill or other piece of equipment with the goal of being active for about 30 minutes.  Since the last time you ate was probably at noon, and now that it is after work your body has been without food for about 5 hours. 

By this point, the simple sugars or carbohydrates have long since been processed, and you are relying on the more complex carbohydrates, which are now dwindling in their amounts.  As your body breaks down proteins and fats, they are converted to energy, but not as easily or quickly as carbohydrates.  The available amount of energy that you can access quickly is running low.  In essence, you are running (literally) on a low tank. 

So, getting the right food at the right time is important, but that is just for athletes and their events, right?  Everyone is an athlete of some sort, just at different levels.  If your event is playing with the grandkids, vacuuming the house, or running a triathlon, nutrition is a vital part of your day.  Here are some tips to get the most out of your workout and some extra points for those who compete against others at a higher intensity. 

  • About 45 minutes to an hour before your workout, eat something that has a combination of simple and complex carbohydrates such as an apple or a couple of slices of whole grain bread.  If it is less time than that, your body may not be able to completely access the energy in the food in time unless it is in a liquid form.
  • Avoid a heavy meal, or one that is high in fat or protein.  These foods tend to remain in the stomach longer, and can make you feel queasy if you are exercising while they remain there. 
  • Also avoid drinking too much coffee on an empty stomach as this can irritate the body as well.  Caffeine is an excellent performance enhancer, but if you are just starting, try to be active without it as it can result in pushing too hard, too fast, too soon, or even feelings of nausea. 
  • Recharging your batteries nutritionally after a workout is just as important as eating before.  Your body uses stored energy in your muscles, and eating a balanced meal about 30 minutes after your workout will replenish these energy stores. 

Whatever activity you do, try to make sure everything works for you, not against you.  Eat right, eat well, and be active!  If you have questions on any physical activity subject, contact Brett McIff, MSPH, CSCS at bmciff@utah.gov.  Keep Moving!