Diet Tips for a Gym Workout

Combining a good diet and exercise is essential for staying healthy. Although many people make the mistake of eating less before or after a workout in a bid to lose weight, it is easier to lose weight and increase muscle tone if you eat the right foods. Meals take one to four hours to digest, so plan what you eat in advance. Fatty foods take a long time to digest, so eat high-carbohydrate, low protein meals on days you exercise.

Morning Workouts

Many people find that they cannot eat a full meal in the morning, but it is important to eat even a small snack before you exercise. Eating a slice of toasted brown bread or having a banana and a glass of orange juice can provide energy for the workout. It is especially important in the morning to rehydrate as sleeping can dehydrate the body. Drink water or fruit juice before you begin.

Eating properly after a morning workout will ensure that you do not become tired later in the day. Eating a low-carbohydrate meal after a workout will increase insulin absorption (which is important for metabolizing sugar), so eat a protein-rich breakfast, such as boiled or scrambled eggs, or a fruit smoothie made with yogurt and a handful of oats.

Midday Workouts

If you plan to exercise at lunch time, eat a high-carbohydrate breakfast early in the morning to increase energy, such as oatmeal or porridge with fruit and nuts. Have a small snack mid-morning, around 10 a.m., to help maintain your energy level. Good snacks include juice, fruit or an energy bar.

Eat lunch after your midday workout. Soups or leafy salads can help replace the fluids lost during exercise. After a particularly intensive workout, eat a larger lunch to stop hunger. Have a brown bread sandwich with the soup or add chicken to the salad to maintain your energy level.

Evening Workouts

Eat a hearty lunch that includes plenty of protein (found in foods such as eggs, chicken, nuts and seeds). It is important to eat a healthy snack in the afternoon at around 4 p.m. if you plan to exercise before dinner. If you had an early lunch, eat a large healthy snack, such as trail-mix, fruit salad or granola.

After an evening workout, eat a healthy dinner. Do not have an overly large meal, especially if you have had an afternoon snack as this will negate the benefits of working out. Eat lean meat or fish, plenty of vegetables and remember to drink plenty of fluids.