Workout Fuel

Several of us at The Pharmacy at Wellington are training to participate in the various distances of the Little Rock Marathon in March 2023.  We thought it might be useful to share one aspect of our training with you, how we fuel our workouts. 

Our bodies require nutrients and energy to improve and to perform at their best, so to have everything on our side and to maximize on our workouts, we rely on science and our personal experience and preferences to fuel up, both before, during, and after our workouts.

Please note that the information here relates specifically to us and is general in nature.   Your situation may be different, since each person has specific food preferences, diet, allergies, and health conditions.  Also, you'll want to consult with your physician before starting an exercise program.

Timing counts

Pre-workout food and drink

Some of us prefer to do our practice runs in the morning and others prefer the afternoon or evening.  Regardless, what we have found helpful is to have a small meal about 1 to 2 hours before working out.  We time this so that it can be digested prior to the workout since the stomach needs blood to digest and our muscles also need blood during exercise.  This small meal, along with water, means that we won't feel lightheaded or lack energy during the workout.

If it's a longer or more intense run (i.e. more than 60 minutes, or interval training), we'll also have a small snack a little bit before exercising (15-30 minutes).  Some of us have experimented with the timing and type of small snack that works best for us, to prevent diarrhea.

During the workout

During a longer run, generally over an hour, we'll hydrate and have a small snack, to maintain energy levels.

Post-workout

After exercising, we'll have a meal within an hour or so, when our bodies are ready to refuel and rebuild muscle.  We continue to hydrate, keeping in mind to replace electrolytes as well.

What types of foods are best?

Carbohydrates before and during, and carbohydrates and proteins after exercise.  Water and electrolytes throughout.

Why?

Those of you who have subscribed to our monthly emails will know from last month's email where all the water is in our bodies.  Essentially, we are 45% to 75% water (depending on our age, etc.), so it is vitally important that we keep a good water balance.  (See our blog of August 2020 for guidance on how much water is enough:  https://www.thepharmacyatwellington.com/back-to-basics-water)

As far as carbohydrates, our digestive system breaks them down into glucose or blood sugar. Our bloodstream absorbs glucose and uses it as energy to fuel our bodies.  We are careful to choose starches and foods that contain fiber, the complex carbohydrates, rather than sweets that contain simple carbohydrates such as sugar.

Complex carbohydrates take a little longer to digest but are less likely to cause spikes in our blood sugar.  They also contain essential vitamins, minerals, and fiber.  As a result, our blood sugar levels remain stable and the feeling of fullness lasts longer.

Our bodies break down simple carbohydrates quickly and as a result, our blood sugar levels can rise and drop quickly.  This is why after having a sweet, we may experience a burst of energy, followed by feeling tired.  To note, simple carbohydrates are also associated with diabetes, heart disease, and high cholesterol.

Proteins after exercise help our muscles to replace their glycogen stores, which are essential to their smooth functioning.

Examples of good foods for fueling (and water throughout)

Pre-workout small meal

• fruit and oatmeal - not instant oatmeal but ideally whole, steel-cut, or old-fashioned
• blended fruit & yogurt with low sugar granola
• toast with jam
• brown rice with vegetables
• a salad, or a pasta salad
• pumpkin soup
• pasta with vegetables
  

Pre-workout snack

• trail mix
• fruit - an apple, a banana, or a handful of grapes
• some yogurt
• some berries
  

During workout

• a banana or a small apple
• raisins
• a small energy bar
• an energy gel - these are usually made of simple sugars and some have electrolytes.  They're designed to top off glycogen stores during long distance running.
  

Post-workout refueling

• egg & whole wheat toast
• peanut butter sandwich
• a hard-boiled egg with whole wheat crackers
• low sugar chocolate milk
• whole grain chicken or turkey wrap
• salmon & sweet potato
• chicken, brown rice, & veggies
• something with chickpeas, lentils, quinoa, etc.
  

We hope to see some of you at the race in March!  In the meantime, we wish you good progress in your training and injury-free workouts!

References and additional information:

• Mayo Clinic on eating and working out -- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
  
• Forbes Health on what to eat before a workout -- https://www.forbes.com/health/body/what-to-eat-before-workout/
• The Cleveland Clinic on carbohydrates -- https://my.clevelandclinic.org/health/articles/15416-carbohydrates
• Harvard School of Public Health on carbohydrates -- https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
• HSS (Hospital for Special Surgery) on fueling for sports -- https://www.hss.edu/article_eat-before-after-workout.asp
• American Heart Association on fueling for sports -- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts
• National Library of Medicine on glycogen metabolism -- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/