PRIOR

One to two hours before your work-out, you’ll need a light meal or snack to sustain your workout. It should be comprised of high-carb, low-fat, and low-fiber foods that break down slowly. Try yogurt, a banana, or a whole wheat bagel or toast in the morning or a lean turkey sandwich if your workout is mid-day.

To give your workout an extra boost, grab a coffee or an energy supplement with caffeine prior to hitting the gym. Caffeine can prevent workout fatigue, allowing you to keep exercising longer. Furthermore, it can lead to a greater amount of fat burned; caffeine triggers the release of body fats into the bloodstream during high and low intensity physical activity. Thus, instead of carbohydrates, the fats released are burned.

DURING

It’s important to drink lots of water before, after, and especially during your workout. Your body becomes depleted of water when you sweat during exercise, so drink lots of H2O!

AFTER
Eating a well-balanced meal or snack after exercise is important to restore glycogen (a type of complex carbohydrate in which energy is stored). The meal should contain both protein and complex carbohydrates and should be consumed within 2 hours after exercising. Choose something light if you plan on eating dinner light. Try eggs, a light salad (sans the heavy dressing), a turkey sandwich on whole wheat, a fruit smoothie, or a granola bar.

]]> http://www.fitandnutritious.com/the-best-fuel-for-your-workout/feed 6 http://www.fitandnutritious.com/have-energy-all-day http://www.fitandnutritious.com/have-energy-all-day#comments Tue, 25 Sep 2007 23:53:35 +0000 Aubrey http://fitandnutritious.com/have-energy-all-day Have you noticed that sometimes you feel sluggish around mid-afternoon or right after work? Daily tasks can sap your energy, and a large part of how we feel is what we are putting in our bodies. Here are some simple ideas to boost your energy levels throughout the day.

1. Eat well-balanced meals . Large meals will make you sleepy (does Thanksgiving ring a bell). Try to balance your meals with carbohydrates, protein, and vegetables or fruits. Get plenty of greens, fruits, and grains so that your body has the nutrients it needs.

2. Eat whole foods . Eliminating sugary or salty snacks can cut the roller coaster effect. Avoid caffeine unless you need it.

3. Drink lots of water . Being dehydrated can cloud your concentration and tire you. Drink water or herbal tea, particularly in the afternoon so that the caffeine doesn’t disturb your sleep later that night.

4. Get 7-8 hours of sleep each night . Stick to a routine so that your body feels rested every day.

5. Exercise regularly . Try a morning walk or jog to get your energy levels up all day.

6. Take a B vitamin . If you’re deficient in B vitamins, you may feel sluggish. Take a B-50 complex with breakfast and see your energy and concentration levels rise. Also try a Zantrex energy pill to boost your concentration levels throughout the day.

7. Take a quick break . Walk around outside, get some sunshine, or stretch in the office for 5-10 minutes. Or just close your eyes and relax with deep breaths for a few moments.

8. Take a slow whiff . Inhale peppermint oil whenever you feel tired or can’t think clearly. Or try keeping a bottle of lemon, orange, or spearmint oil near your desk to boost productivity and energy during or after work. You can even put a few drops on your defrost vents and turn on the fan to sustain your energy after work.

9. Get a plant . According to feng shui, the ancient Chinese art of placement, living plants have energy that can invigorate us. Try indoor plants like Boston ferns, Chinese everygreens, peace lilies, or flowers like tulips and gerber daisies.

10. Plan for fun . Plan for something fun or relaxing to do after work. This will give you something to look forward to and boost your happiness if you are feeling down. Try reading a book, writing a letter, going for a walk, going to dinner with a friend, or taking a fun class at the gym or local college. Don’t underestimate anticipation, which can be as good as reality.

11. Put on some music . Listening to music is pleasurable and can boost energy instantly. Choose whatever music you enjoy.