ASK THE R.D.
BY JIM WHITE
FOOD & SUPPS
FUEL
THROUGH
WHEN WORKOUTS
GET INTENSE,
STICKING TO ONLY
PRE- AND POST-
WORKOUT MEALS
MAY NOT CUT IT.
What can nutrition
do for me during my
workout? What would
be best to eat and why?
Most lifters know that eating
within a few hours before a
workout will help give you the
energy needed to work hard
and get your gains, and even if
you aren’t looking to bulk up,
pre-workout fuel is important
to stay focused and not gas
out during your session.
But few take their nutrition
into the gym for intra-workout
fueling, but when workouts are
intense and last longer than an
hour, a pre-workout meal may not
be enough to get you through.
Sports gummies and gels are
easy to consume during exercise
and provide the simple sugars—
carbohydrates—your body needs
to keep you moving after you’ve
used up your pre-workout fuel
and glycogen stores. If whole
food sounds better to you, try
eating a few dates, a banana,
or even an energy bar while
sweating between heavy lifts.
But just make sure that what you
are eating during a workout is
low in fiber and fat, two things
that will majorly slow digestion
and can cause digestive upset.
Drinking enough fluids is
extremely important, too, because
with so much lost in your sweat,
plain water won’t cut it at this
level of intensity. Consuming
electrolyte-replacing beverages
(or tablets added to your water)
is beneficial since they rehydrate
and also replenish crucial
minerals. Most also provide simple
carbohydrates, providing you with
fuel to stick with a brutal routine.
If you feel like your performance
could improve from adding a
snack during a race, game, or
long workout, try a couple of
these suggestions.
Jim White, R.D., ACSM, is a health
and fitness specialist and owner
of Jim White Fitness & Nutrition
Studios in Virginia.