Should you eat before or after a workout?
Generally speaking most experts on exercise and nutrition say that it’s a matter of personal preference as long as you eat something within a one hour window either before or after your workout routine. I know some people that become nauseous and feel ill if they try to eat before going to the gym and I know just as many people that feel light headed and weak if they don’t. But if you’re over fifty I think it’s beneficial to eat a little something before exercise and not doing so consistently may even be counter productive to achieving your fitness goals.
How the body uses fats and carbs and protiens during exercise
During exercise the body normally uses a combination of fats and carbohydrates for fuel. The ratio of this mixture varies with the intensity of the workout. Carbohydrates provide a quick source of energy and therefore while moderate to intense exercise burns more carbs than fat you must also be aware that moderate to intense exercise also burns more calories in the same amount of time as a low intensity workout would.
The body usually burns very little or no protein during exercise, protein is not a good source of quick energy. It is only during really strenuous workouts that the body may turn to protein as an energy source – or when the needed carbohydrates and fats are depleted.
Protein – The key to avoiding muscle loss over 50
In a previous article I wrote about the importance of resistance training over 50 in combating sarcopenia or muscle loss that is a natural part of aging. I explained how after the age of 40 most of us will experience a slow but definite decrease of muscle tissue in our bodies that will only accelerate over time and make us feel and look old.
In addition to resistance training we can also fight this with proper nutrition. One of the most important nutrients in this battle is protein. I’m sure you’ve heard it before “proteins are the building blocks of muscle”
Since proteins are so important for building and maintaining muscle tissue that is so critical to keep a youthful appearance it is necessary that we guard against burning these proteins as much as possible while we exercise, more so than when we were younger and still able to build and maintain muscle easily.
Fueling up before exercise helps prevents loss of protein and muscle
A snack an hour or so before your workout should provide you plenty of energy to fuel your exercise routine without the danger of burning muscle. If you’re following most of the fitness experts suggestions and eating 5 or 6 small meals a day instead of the traditional 3 big meals than your’re probably never on “empty” and should be ready to workout any time during the day. I normally exercise in the morning within an hour after I awake and have found the liquid protein shakes to be the thing for me. Since they’re liquid they deliver energy within 20 or 30 minutes and they not only give me the needed carbs to fuel my workout but provide a little extra protein to my diet to help me recoup after the routine.