Carbohydrates for Fueling Exercise
Carbohydrates are an essential macronutrient to fuel your body. When you exercise, your body breaks down a molecule called glucose for energy.
Depending on the intensity and length of your workouts, you may need to consume more or fewer carbohydrates. But as long as you have fuelled your body with some form of healthy carbohydrates, you should feel a little more energized going into your workout. Timing is also important. Eating a light snack 45-60 minutes prior to your workout will help avoid stomach upset.
Foods and Drinks to Consume Before Your Workouts
The carbohydrate source that you choose just before your workout should contain sugars that are immediately available to the body. In other words, these carbs should be easy for the body to metabolize into glucose so that it can be used during your workout.
High-carbohydrate foods that can be easily broken down by your digestive system include:
- Banana or apple with peanut butter
- Protein bar or granola bar
- Oats
- Smoothie
- Greek yogurt and fruit
Foods and Drinks to Consume After Your Workouts
Once all of the immediate glucose is used, your body starts to break down your glucose stores (glycogen).
Glycogen is a form of branched carbohydrate that is stored in your liver and skeletal muscles, and it can provide your body with energy during an intense workout.
So, when your workout is done, you need to eat carbohydrates to restore your lost glycogen stores, ready for your next workout. Here are some great foods to consume after your workouts to replenish your lost glycogen stores:
- Chicken and rice
- Potatoes with tuna mayo or baked beans
- Bread with lean meats, cheese, or peanut butter
- Oats with milk and protein powder
- Omelet or scrambled eggs
- Fruit, such as apples and bananas
- Protein shake
Note how these foods are also fairly high in protein. This is because your body needs lots of amino acids to aid in muscle recovery and muscle growth processes. Fuelling your body with enough protein in the post-workout period is particularly important if you’re following a resistance training program to aid muscle protein synthesis.