Metabolism is comprised of two processes, catabolism and anabolism. Catabolism, or “Destructive Metabolism”, occurs when the body breaks down complex molecules into simpler compounds. This process releases energy and heat necessary for activities such as exercise. Anabolism, or “Constructive Metabolism,” does just the opposite in that it synthesizes simple substances into more complex living matter. This process enables your body to grow and repair itself, speeds up chemical reactions, and regulates various body processes (American Heritage Medical Dictionary). Both Catabolism and Anabolism require fuel to properly function, and this fuel comes in the form of pre-workout and post-workout meals. Not only is the type of food consumed in each phase important, the timing becomes crucial as well so that your body gets the nutrients it needs when it needs them to perform at a high level during exercise and recover most effectively after exercise!

What And When Should I Eat Before Exercise?

Fueling your body before it enters the Catabolic phase will require you to maintain your Glycogen stores, which is what your body primarily uses for energy during exercise. Consuming an easily digestible (low fiber and low fat) snack 30-60 minutes before working out will ensure that your body has enough fuel to perform at a high level. Snacks consisting of simple carbohydrates, which your body can quickly and efficiently break down during your workout, are optimal. A piece of fruit, a glass of skim milk, sweet potatoes, and yogurt are all great examples of easily digestible pre-workout snacks high in carbohydrates that will give your body the energy it needs to maximize performance (www.livestrong.com).     

What And When Should I Eat After Exercise?

After exercising and while blood flow is increased, consuming a meal 30-60 minutes post-workout consisting of carbohydrates and lean protein will help your body replenish the glycogen stores lost and signal your body to leave the Catabolic state and enter the Anabolic state. Carbohydrates made up of a moderate to high Glycemic Index, such as bananas, watermelon, and raisins enable your body to refuel glycogen used during exercise and helps speed up the recovery time to prepare for the next workout. Low-fat proteins, especially whey proteins, trigger the body to move from a Catabolic phase to an Anabolic phase. Because whey has 100% bioavailability, your body is able to use all of it and also absorb it more quickly than other forms of protein which aids the efficiency of the muscle recovery process after exercise (American College of Sports Medicine). Some natural examples (non-supplement or powders) of foods containing whey protein are milk, low fat ricotta cheese, and yogurt.

Our bodies are machines that run on the fuel created by the food we consume. Knowing how and when to fuel your body before and after exercise becomes paramount in maximizing the effectiveness of your workout! Call us today at the Rittenhouse Women’s Wellness Center to learn more about this overall approach to becoming the healthiest and strongest you can be!