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What to Eat Before, During, and After Exercise
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Louise_WebMD_Staff posted:
Whether you're a "weekend warrior" trying to stay fit or an athlete training for a marathon, what you eat can affect how you perform. Eating right can give you the edge to help energize your workout or reach that 26th mile. But which foods are best for fitness activities, and which should you avoid? With so many sports drinks, bars, powders, and supplements to choose from, how do you know which are best? Or can you skip the expensive supplements and get everything you need from a well-planned diet ?
For answers to these questions and more, WebMD turned to sports nutrition expert Christine Rosenbloom, PhD, RD, CSSD, author and nutrition professor at Georgia State University in Atlanta.
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crazyfit responded:
A very good article.
One thing to remember is that losing weight with diet alone results in lean muscle mass loss. You ratio of fat-to-lean body mass actually goes up(you are "fatter"!)
It is important to couple diet with resistance exercise in order to maintain muscle mass, especially after 40 years of age.
Work hard!
 
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Tomato05 responded:
I find plain low-fat yoghurt also a good thing to eat after training: good mix of protein and carbs.

After a long run I also like to drink a cup or so of V8 Veg juice - nice and salty, to replace some of the salt (I sweat a lot during a 12km run!) and rich in minerals one loses like potassium.

Somewhat depressing is the reminder that one would have to run/walk 35 miles to lose 1lb of fat. An oversight in that statement is the weight that calculation is based on. It is definitely higher than my weight (I am quite short, for example) so I would have to run even quite a bit more to lose 1lb.
 
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KennyCrox replied to Tomato05's response:
Tomato,

Overall, it was a good informative article. An as the article states, weight loss starts and ends with diet.

That position was made clear with the statement about walking not being very effective for weight loss...which is true.
 
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KennyCrox replied to Tomato05's response:
Tomato,

Let me try this again. I must have hit the send key, accidently.

Overall, it was a good informative article. An as the article states, weight loss starts and ends with diet.

That position was made clear with the statement about walking not being very effective for weight loss...which is true.

Another conclusion to be drawn is that walking and other low level activities do very little to decrease body weight. Very few people "walk their butt off".

Research showsthat high intensity exericse burn up to 9 times more fat. That because high intensity exercise elevated your metabolism for hours after your workout.

Thus, with high intensity exercise you continue to burn more calorie hour later.

Walking and other low level activites do nothing to elevete you metabolism.

In regard to you statement about running 35 miles to burn fat. Research has shown that marathon runner end up with jacked up metabolism's for up to three days after running a marathon.

That is again due to the intensity of the event along with the time spent running the 26 miles marathon.

The intensity of the exercise program or event is somewhat like over charging your credit card. You place a demand on your body that it cannot immediately pay back.

When you over charge your credit card, you can pay it back monthly but are charged interest on your payments.

Your body works in a similar way. Your recovery from high intensity exericse take hours for complete, "pay back".

Instead of having to pay back money, you body requires you withdraw calories from your fat bank.

In other words, your body is charging you interest...just like your credit card company.

Kenny Croxdale


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