Ever seen a built gym rat pounding down a Snickers bar in between bench press sets? Or maybe you've watched the girl next to you on the treadmill sucking down some Diet Coke as she sweats. There's proof in just about any gym in the country -- much confusion exists over what to eat to power your workout.
I spoke with New York-based registered dietitian Sharon Richter, who sits on the medical advisory board of HealthiNation.com about what women should nosh on before, during and after a workout to go hard and go long -- no soda or candy bars required.
Before: Fuel muscles 45 minutes beforehand with simple carbohydrates such as an English muffin, banana or juice. Save higher-quality carbs such as oatmeal for breakfast: "While training, you want your body to focus on working your muscles, not worrying about digestion," Richter advises.
During: Committed to more than an hour of cardio? Top off energy stores halfway through with coconut water (Richter likes Zico's) or another electrolyte sports drink with about 14 grams of carbs/serving. For longer distance events, such as a half marathon or century ride, go for a sports gel with 25 gram carbs.
After: "A tough workout often leaves you not hungry, thanks to endorphins," Richter warns. But it's important to eat some protein, which helps prevent muscle damage and soreness, alongside some energy-replenishing carbs within 30 minutes. Try berry-topped Greek yogurt, a handful of almonds and raisins or a glass of skim chocolate milk.
