may need two or three hours between eating and working out.) We recommend
a couple hundred calories of (primarily) complex carbohydrates, such as a
bagel or a couple pieces of fruit. A little protein may help if you’re going for a
long workout lasting a few hours or more.During your workout ...........................................................................
During most workouts, you don’t need to eat anything unless you feel a major
dip in energy. But if you’re going for a three-hour bike ride or an afternoon
hike, bring along snacks. Energy bars like PowerBars and Clif Bars or frosting-
like gels such as GU or Power Gel are convenient choices. They easily slip
into your pocket or fanny pack and don’t get smashed like Fig Newtons or
bananas.For workouts that last longer than about an hour, sports drinks such as
Gatorade and Cytomax are a good idea. They provide fluid as well as sodium
and easily-digestible energy. Water is preferred for shorter workouts.After your workout ..............................................................................
Some people are under the impression that if they eat right after exercise,
they somehow negate the benefits of their hard work. Just the opposite is
true. If you eat within an hour of your workout, your body is more receptive
to replenishing your energy stores. A post-workout snack that combines lots
of carbs and some protein is ideal.Don’t go too long without eating .......................................................
At one of the gyms that Liz used to manage, the staff members witness at
least one fainting a month. Usually it’s someone who shows up for a
lunchtime workout without having eaten anything since an English muffin
at 6 a.m. To maintain a consistent energy level throughout the day — and to
prevent fainting episodes — make an effort to eat small, frequent meals.Even on days when you don’t exercise, eating frequently throughout the day
is important. Waiting long periods between meals can cause wide swings in
your blood sugar levels, which in turn can zap your energy, disturb your con-
centration, and turn you into a crankpot. Plus, if you let yourself become rav-
enous, you’re likely to overeat at your next meal, a pattern that can lead to
weight gain.98 Part II: Enjoying Total-Body Health: Eating Well and Staying Injury-Free