How to Fuel Your Workout Without Overdoing It
Do you go to the gym after work for a workout? Exercise is right for your physical and mental health. You burn fewer calories than you think when people train to lose or maintain weight. For instance, walking or running for a mile burns you approximately 100 calories. However, a standard energy bar provides around 250 calories, so it’s easy to overdo it when you think you’re just starting your daily workout.
Here are a few methods that will refuel your exercises without destroying the calorie burning in your workout.
Morning Workout
A light morning workout session, like a bike ride, a walk, or a game of golf – needs refueling. Focus on hydration and a small snack, such as a mini-bagel or muesli bar, plus 16 ounces of non-carbonated water. This will give you enough energy without having to load carbohydrates to compensate. After your workout, eat high quality, high-protein, high-carbohydrate breakfast. This includes toast with egg and fruit juice or smoothies to make in a blender with berries and milk.
Evening Workout
If you exercise after work, you must eat lunch 2 to 3 hours before you plan to workout. Alternative options include a grilled cheese sandwich with a cup of tomato soup, a grilled chicken salad, or even a turkey sandwich. A balanced lunch provides enough calories to keep you hydrated by eating some grapes or sliced bananas, but give yourself a 15 to a half-hour energy boost.
Water is a great workout option, but consider a sports drink if you’re training at a higher intensity for at least an hour if you need to hydrate. If you work out for at least an hour, be sure to drink water every 15-20 minutes.
Refuel
Always, rehydrate with water after a workout session. If you’re going home after and will eat dinner in hours, there’s no need for a snack anymore. If your meal is late, recover with a bar of cheese or 6 ounces of milk or 6-8 ounces of chocolate with a whole-grain biscuit. Try not to skip breakfast, make it a habit to eat dinner, and then exercise with the fuel onboard.
In these circumstances, you are more likely to overeat after exercise because you are hungry because you don’t eat enough. Reward a good workout with fatty or high-fat foods. Your attempts will be reversed by rewarding your workout with sterile foods and liquids in the gym and pampering yourself.…
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