If you are training regularly but also trying to lose weight, it is important to eat the right type of snacks both before and after your workout. When the focus is on performance rather than weight loss, glycogen stores are the limiting factor. However this is an advantage when weight loss is the goal, as fat is utilised rather than stored when the glycogen reserve runs out.
When fat is used as fuel this can help decrease body fat, makes the body more sensitive to insulin as well as other benefits such as better repair and increased immunity. Sometimes people try exercising on an empty stomach (such as skipping breakfast) as they believe it will help with weight loss.
Likewise, if the wrong types of snack are eaten prior to working out, the process of switching to fat-burning becomes less effective.
Eating foods containing slow-releasing complex carbs and protein will help to shift the body from using carbs for fuel to being more effective at fat burning (gluconeogenesis). Research shows that consuming snacks (ideally 2 hours before your work-out) that are low in fructose and low glycaemic index foods which allow a slow release of energy in the bloodstream, will allow you to go a little longer and harder in your workout. So what are good pre-workout snacks that provide energy and nutrients but also allow you to burn fat? In addition certain nutrients belong to a group that mimic the effects on the body of exercising in a fasted state. Joanne is a CNHC registered Nutritional Therapist with specialist interests in Functional Sports Nutrition and weight management. Your post-workout meal should be eaten within an hour of ending your workout to replenish lost nutrients and feed your body the protein it needs to repair muscle tissue.

Just like it helps to have an exercise plan in mind before you hit the gym, being prepared with the right pre-workout snack will keep you on track with your fitness regimen. This is an all-star pick for gym-goers because it's easy, convenient, and suitable any time.
For a power-packed protein-and-carb combo, Levinson recommends a handful of pistachios and blueberries.
From our SponsorsEveryday Solutions are created by Everyday Health on behalf of our sponsors. This article provides an explanation of how the body uses carbs and fats for fuel during training and how this can be used to aid weight loss, plus some snack suggestions to try before a workout.
Carbohydrates come from foods consumed containing sugars and starches, and from glycogen (stored muscle and liver energy). As when glycogen reserves are depleted through prolonged intense exercise, the body then switches from using carbohydrate to fats for fuel and performance decreases. However this has been shown to decrease the intensity and quality of training, so in my opinion is not considered a good fat-burning strategy for most people. She has degrees in Nutritional Medicine, Therapeutic Radiography and a PGCE, and is currently studying a Masters module in Personalised Sports Nutrition. No one wants to tire out before they’ve pushed their muscles to the max, so you need a meal that will keep you energized. Ideally, you’ll want to choose lean proteins and carbohydrates that are absorbed easily, so your body can quickly deliver nutrients where they need to go. The blueberries are packed with anti-inflammatory properties, which may help recovery from exercise-induced muscle damage resulting in strength losses, according to a study published in the Journal of the International Society of Sports Nutrition.

View all.ConnectDon't miss out on breaking news, live chats, lively debates, and inspiring stories. Glycogen is the body’s preferred source of fuel (especially during high intensity exercise) as it is more readily available.
Also during lower intensity exercise the body can use fat for energy more effectively than during high intensity exercise. A meal containing complex carbohydrates is exactly what you need for your workout because it helps release energy at a steady rate. The AARP recommends that you drink about one cup of water for each 15 minutes of exercise you perform.
The rules of eating before exercise can be confusing, so we asked nutrition pros for their go-to recommendations.
Join the conversation!Free NewslettersPersonalized tips and information to get and stay healthier every day. Foods containing high levels of SAF nutrients include: coffee, cocoa, green tea, and pasture raised grass-fed whey.
From healthy carbs for an energy boost to protein for staying power, these expert-approved eats will help you maximize your workout.

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