Before, during and after workout myths
Your eating habits around the time of working out can influence your performance and recovery. With so much information concerning sport nutrition, it’s hard to know what to believe. Today, I will be busting three common sport nutrition myths in order to help you attain your weight loss and muscle gain goals.
You’ll have a quicker weight loss if you jog before breakfast
After a night of fasting, your body needs fuel before running out the door. To help maintain a level of energy throughout your workout, eat a source of carbohydrates (primary source of energy) 30 minutes to 1 hour before starting. It could be a toast, half a bagel, a small bowl of cereal, fruit, or juice. This will help you push harder, workout longer, and spend more calories than if you would have skipped breakfast. Keep in mind that everybody reacts differently to different foods; it’s up to you to test which ones give you better results.
You need Gatorade to stay hydrated during physical activity
Gatorade or other similar sports drinks are only beneficial if you have an intense workout of more than an hour or if you’re working out in a hot environment. Drinking 125 ml to 250 ml of water every 15 minutes should be sufficient to stay hydrated for a workout of less than an hour at the gym. If ever your energy drops during a workout, a Gatorade could give you a little boost to finish it. Filling your water bottle with half 100% juice and half water is another way to maintain your energy during a workout.
For more about sport drinks: You need more fuels for your workouts?
I can eat whatever and whenever I want after I work out
To have an optimal recovery and promote muscle gain you should try to eat within 30 minutes after working out. During this time, your body is looking for carbohydrates to replenish your energy reserve in your liver and muscles. It’s also looking for proteins to repair and build new tissues in your muscles. Here are some ideas for recovery snacks:
- Fruits and yogurt, or shake
- Milk and cereals
- Cheese and crackers
- Lait´s Go Sport or chocolate milk
- Energy bar
What are your favorite pre- or post-workout snacks?
By Alyssa Fontaine, nutritionist