Eating right while exercising
MANY people who work out focus on burning fat; however, there are many other nutrients that are equally important in terms of your workout regimen.
Eating the right foods while exercising is essential if you intend to get the full benefits of the workout and not waste the hour or two you spend in the gym.
Below, Dr Alfred Dawes, consultant general, laparoscopic and bariatric surgeon, explains how to eat right while on an exercise plan.
1. Stock up on carbs
According to Dr Dawes, carbohydrates are needed as fuel in the form of glucose, which is used by the muscle cells as ‘gasoline’ to keep your engine running. “Adequate amounts of carbohydrates before and after a workout keep your energy storage efficiently filled, allowing you to work out more,” he said. Dr Dawes added that carbohydrates may be of the simple type just before a workout to ensure that you get enough energy. These may be had in the form of pasta, breads or rice.
2. Consume proteins
Dr Dawes said these are used as building blocks for muscle repair to increase your muscle bulk as you exercise. “The objective of the majority of workouts is to reduce fat and as such you should limit your intake of fat. In so doing, it forces your body to draw on the fat reserves for excess energy that is not provided by your diet,” Dr Dawes said. Your protein can be any form of meat or beans, putting in a serving of vegetables to ensure that you have enough minerals and some vitamins to assist you with your recuperation after the workout.
3. Supply the body with the right vitamins
In addition to the main nutrient groups there are vitamins and electrolytes which are needed by the body as increased physical activity will require the use of more substances and will result in increased losses when sweating. Dr Dawes said one example of a mineral that is often overlooked is magnesium.
“Magnesium is found in your foods and if you have a deficiency it may go unnoticed or may reveal itself in the form of cramps during intense exercise. If you find that you are getting cramps or you’re having fatigue easily, which is not in keeping with your workout regimen, then you may have to look at magnesium supplementation,” he said. Other electrolytes such as potassium, sodium and chloride, need to be replenished after a workout or during workout as you may lose quite a bit in sweating. Dr Dawes said a good source is coconut water or natural fruit juices.
4. Ensure you’re properly hydrated
“Adequate hydration cannot be overemphasised as you need to have your muscles loaded with water and you cannot be dehydrated or else it will affect your performance, resulting in fewer calories per hour being burnt during your workout,” Dr Dawes said
5.Avoid snacking
Dr Dawes said eating one bag of chips could totally erase what you’ve done for the last hour in the gym and should be avoided. “If you can substitute snacks with fruits or low calorie yogurt, do so instead of going for the fried food or greasy food which is high in fat and carbohydrates, as these will sabotage your efforts,” he said. Dr Dawes added that throughout the day light snacks, focusing mainly on proteins and vegetables, will provide the calories you need without the heavy dose of fats or the simple sugars that result in a spike in the blood sugar levels and end up being stored as fat.
