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THERESA:
What do you like to eat just before exercising? Sally Squires in the Washington Post writes that we should "eat either a meal about three hours before a workout or a snack of about 100 calories about an hour before exercising ... The best meal or snack is a combination that includes protein, carbohydrates and a little healthy fat. Examples: a cup of low-fat fruit yogurt; trail mix; half a peanut butter-and-jelly sandwich on whole grain bread."
I like to exercise on a pretty empty stomach to avoid side stitches, but I like having a bit of carb energy before a run. If I'm running a morning race (for example, this Saturday's Race for Clean Air 5K) I'll try to get up early, have some yogurt and maybe half a bagel, and coffee about an hour before the event.
What's everyone else's strategy for eating and exercising?
JILL:
I'm a fanatic about having a banana in the morning. If I don't, I'm convinced I'm going to keel over from a nutrition deficit. That's all I eat before I work out and I'm not usually up early enough to eat an hour before. I grab a banana and then head to the gym and it's perfect for me. I have energy but not a full stomach.
I'm probably making a big mistake, but I don't eat before exercising. It makes me feel heavy. However, after exercising I try to eat a snack containing protein and drink water or green tea.
Posted by: Yvonne W. on April 14, 2004 09:18 AMA soy smoothie is all I can stomach before working out in the AM. I put a banana, some berries, soy milk, soy protein powder and some wheat germ in a blender and mix it up. Gives me energy but not cramps.
Posted by: Gloria on April 14, 2004 01:32 PMI'm training for a marathon, so I've been testing out pre-race meals. Running 26.2 on an empty stomach is not a smart idea! The rule of thumb is to eat 1/2 gram of carbs per pound of body weight per hour of pre-race digestion time. My breakfast menu is: 2 rice cakes; 1 cup nonfat yogurt with 2 tb. fruit-only jam; 1 banana; 16 oz. Gatorade; a cup of coffee; and maybe an energy gel. None of these bother my stomach, partly because they're low in fat and fiber. I definitely recommend experimenting with pre-race meals ahead of time to see what you can tolerate.
Posted by: Janet on April 20, 2004 06:08 PMWhat I do is I wake up 2 hours before I head to the gym in the am. The things I ususally eat for breakfast are granola bars and a banana w/water, or a peanut butter and banana sandwich on whole wheat bread w/ chocolate milk ( Im not a plain milk drinker). They both give me enough energy for an 1hr workout every morning. After the gym I usually refuel up on a tuna or turkey sandwich w/ a side salad.
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