What should I be eating before, during, and after my daily workouts?

Question

I'm trying to prepare myself for the 13 hour a day band camp that starts next week, so I've decided to work out on a few things, but what always seems to be my downfall is what I eat when I take a small break. I don't usually resume to the workout again. As well as what to drink. Since I'm doing kinda vigorous workouts, when I do get something to drink, I drink alot of it which in turn gives me this bloated feeling and who wants to workout when you're bloated?...

Answer 1

First of all you shouldn't be drinking a lot during the breaks. It's not good to work out on a "full stomache" while it's food or liquids. Ideally you should drink slowly and regularly hours before you exercise so you're well hydrated...therefore eliminiating or reducing the need to drink while you work out. Again the best way to eat is to eat a light meal about an 1 to 2 hours before you work out and then after your workout. Think healthful foods. You'll want protein, carbs and fat. You can always eat the "workout" bars like Clif or Powerbars just make sure that it has a high protein content at the very least 6-8 g. Eggs are great too. Then after the work out a decent meal but don't over do it because some people get very hungry after a workout. Just understand that your boby needs protein, carbs and fat when working out.

Answer 2

About an hour before I work out I try to have a medium sized snack. Say a power bar, or a small sandwich, or what not. You want it to contain slow releasing carbohydrates (ones that don't digest too quickly) and some protein. You'll have to be the judge of how much food you can tolerate before a workout. for instance, I am doing cardio, I usually limit my food intake and use drinks instead.

During a long workout, it is recommended you consume gatorade or something similar. It keeps you hydrated and has enough sugar in it to keep you going. You'll need to consume more carbohydrates if your workout is extensive (over 1 hour). Generally, though, workouts of less than an hour don't require special fuel.

After your workout, you want to consume fast digesting carbs along with protein. This will repair your muscles, stop muscle catabolism (your body feasting upon itself to repair itself), and prepare you for the next day's workout. Most people skip this step and their rate of improvement declines and they don't show too many results from their workouts.

Good luck.