We all know that exercise and physical activity are part of any weight loss/maintenance program. But working enough exercise into a busy schedule can be tricky – especially while also trying to juggle healthy meal planning. Without forethought, it's easy to "bottom out" after heading into a workout on an empty stomach – or to finish dinner and feel too full for an evening jog.
First off, there are a few guidelines everyone should abide by:
- Eat breakfast: your body has already used up the energy from last night’s dinner and you’ll need to fuel your body to get the most out of your workout. Include a good source of lean protein with your breakfast as well. If you’re exercising in the morning be sure to wake up early enough so you have time to fit in a small meal.
- Don’t skip meals: skipping meals increases your chances to over-eat at the next meal or to make less healthy food choices.
- Hydrate! Drink 2-3 cups of water prior to exercise and make sure to drink during and after exercise as well.
Here are some guide-lines for timing eating and exercise:
Before: eat a small meal or snack 1-4 hours before working out. The closer it is to your exercise time, the smaller the meal/snack should be. Include carbohydrates (which will be stored in your body as glycogen-that’s what your muscles use for energy) and a lean protein such as egg whites, low-fat cheese, cottage cheese, yogurt, or lean meat. Also, be sure to hydrate your body with water before working out. If you are even a bit dehydrated, your body may respond with cramps during exercise or you may feel lightheaded.
During: make sure to drink plenty of water while you are exercising. 1 cup for each 15-20 minutes of exercise is ideal. If you are planning to exercise for longer than 60-90 minutes, you may benefit from a sports drink to replace some of the electrolytes lost through sweat – but these drinks often contain plenty of calories, so use them sparingly. Bring water/sports drink with you especially if you plan to be hiking, biking, or doing something in the great outdoors where it may be hard to find a drinking fountain. If you plan on being outside for many hours, be sure to bring along some food to snack on such as fresh fruit and low-fat cheese, or a sandwich made on whole grain bread with lean protein such as sliced turkey.
After: be sure to hydrate after exercising! Drink at least 2-3 cups of water after a workout; if you’ve been exercising for more than 90 minutes, have a single serving of a sports drink to restore electrolytes along with water . You’ll also need to replace those glycogen stores in your body by eating some carbohydrates along with some protein. Studies have shown that a ratio of 4:1 (carbs to protein) is ideal for a post exercise snack. Try to eat within 2 hours after your work out; within 30 minutes is ideal.
Cheryl Forberg, RD, is a James Beard award-winning chef, a bestselling author and the former nutritionist for NBC's "The Biggest Loser." 
