What to eat
Running,walking and biking are Cardio exercise who requires energy from carbohydrates and fat. Carbohydrates are the body’s number one go-to source, but healthy sources of fat also give enough doses of energy.
As exercise intensity changes the body switches back and forth between carbs and fat to provide energy. Since you can’t control how and when the body needs what nutrient, it’s best to have equal amounts of both as a regular part of the diet. Best choices for carbs are whole grains, fruits, vegetables, legumes and dairy. The healthiest types of fats come from foods like olive oil, avocado, nuts, peanut butter, eggs and salmon.
You need to think what is the best time to eat foods which will support your exercise schedule
Before A Workout
Pre-workout meals should focus mostly on healthy carbs, but since carbs with high amounts of fiber take longer to digest, you want to be careful not to take in too much directly before exercise. Protein and fat also take longer to digest, so those should also be spaced further away from exercise.
If you have 3 to 4 hours before exercise…… Have a regular meal.
• A salad with grilled chicken, vinaigrette dressing and whole wheat roll
• Turkey & cheese
• Grilled salmon with brown rice and broccoli
• Whole grain pasta with feta cheese
If you have 60 minutes or less before exercise….. Have a low-fat (and relatively low-protein) snack.
• A low-fat granola bar
What to eat After A Workout
After you finish with your workout it’s time for supply your refueling and helping out muscles to recover .
That means boost of protein. If it’s been more than 4 hours since your last meal, it’s time for another one. If not, try one of these snack options:
• A glass of milk
• Two boiled eggs
• A protein bar
• Half of a turkey sandwich on whole grain bread