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Several years ago, my friend Jack went on a wacky diet before his training. He would eat nothing but fruit until noon. He took a banana, some berries, and a melon, before he ran for one hour and swim for another hour and a half. Three months later, he had not lost any weight and was struggling to complete his races. He said later that he was so starved that he would eat anything he could lay his hand on. He also realized that he needed to eat a proper meal with proper nutrition for his physical fitness. He also needed to drink enough fluids before, during and after his exercise routine.

You need food to get you through a workout and beyond. This goes for novices and athletes alike. This is the key for you to follow through your health and fitness program.

Here are some strategies you can adopt to maintain the energy to perform at the highest level.

Before you work out
Your mom may have told you not to go swimming until at least an hour after you eat. If your stomach can handle it, eat within an hour of your workout. For more strenuous activities, such as running, you may need two or three hours between eating and working out. We recommend a couple hundred calories of complex carbohydrates, such as a couple pieces of fruit or a sandwich. A little protein may help if you are going for a long strength training and cardio workout lasting a few hours or more.

During your workout
During your workouts at the fitness center, you do not need to eat anything unless you feel a major dip in energy. But if you are 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 do not get smashed like bananas or Fig Newtons.

For workouts that last longer than about an hour, sports drinks such as Cytomax and Gatorade 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.

Do not go too long without eating
To maintain a consistent energy level throughout the day and to prevent the fainting feeling you should make an effort to eat small, frequent meals.

Even on days when you do not 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 concentration, and turn you into a crankpot. Plus, if you let yourself become ravenous, you’re likely to overeat at your next meal, a pattern that can lead to weight gain.

So, start to crank yourself up in the morning with a good breakfast and have plenty of complex carbohydrates with an accent of protein and a dash of fat. A good example will be:

• hot oatmeal with skim milk,
• half a banana,
• walnuts, and
• a glass of orange juice.

Then graze through the day, eating up to six small meals, aiming for a mix of carbs and protein each time. This combination will keep you satisfied longer than carbs alone. Eating breakfast can boost your metabolism 25 percent for the day!

Kylie Hong is a fitness enthusiast.

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Tags: energy, exercise, fitness, Fuel, health, physical fitness, program, weight, workout, workout program

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