When you exercise with an empty stomach, your body burns more fat than if you ate before you exercised, But – and this is an important consideration – your body also ends up burning lean mass or muscle.
Remember that your body will still burn fat even if you don’t exercise with an empty stomach; it just won’t burn as much. But to be able to burn fat as a fuel, your body needs carbohydrates.
Also, a snack before a workout will keep you from becoming very hungry after a workout, which happens often and ends up making you eat more than you intend to and definitely more than is good for you.
If you decide to go ahead and eat before exercise, these are the best ways to do it for maximum benefit:
• Choose a light 200- to 300-calorie meal containing some carbohydrates and protein.
• Allow at least one half to an hour to pass before you begin your workout.
• Dehydrated muscles perform poorly so drink water not just before, during, and after a workout, but throughout the day.
• Don’t go longer than four hours without eating. Make sure that in between meals, instead of suddenly feeling hungry and grabbing the nearest unhealthy snack, you have planned nutritious snacks.
Some possibilities (these can also be breakfast if you exercise early in the morning):
• egg whites
• cottage cheese
• nonfat or low-fat yogurt
• protein shake
• fruits (bananas, oranges, apples, grapes)
• unsalted and/or whole-grain crackers
• a slice of whole-wheat or multi-grain bread
• soups that are low in fat and salt (pureed soups, minestrone, miso, etc.)
Avoid high-fat proteins:
• peanut butter
• red meat
• cheese
These take longer to digest and sometimes make you feel even more tired. Look for food that is quickly digested and absorbed. Experiment with various options.
And if you have an important event or scheduled workout activity with a friend, this may not be the best time to try a new food, just to be safe. – Anna Unson-Price
