Run, Done! Now What?
Your go-to workout could have a surprising effect on your appetite, eating habits and future fitness. Know what you're in for to one-up your biology.
Running or Biking
If you went hard, you might not feel hungry for another hour. But because cardio uses up your glucose and glycogen, you should have a carb-rich snack, like whole-grain cereal or fruit, within 30 minutes to restock your supplies. "Muscles are most sensitive during this window; the sooner you eat, the more glycogen you'll store to improve stamina in your next workout," Bowerman says.
Swimming
Taking a dip really works up an appetite. "Immersing your body in cool water makes it lose heat, and this seems to prevent the release of hormones that suppress appetite," says Michael R. Bracko, Ed.D., director of Dr. Bracko's Fitness Consulting in Calgary, Alberta. Fortunately, you can offset apr?s-pool munchies by warming up with a brisk walk or hot drink.
Strength Training
Weight training has been shown to lower levels of ghrelin, a hunger-stimulating hormone, so you might not feel like eating right after you put away the dumbbells. But you should aim to have 10 to 15 grams of protein within an hour—it helps your body repair wear and tear on muscles, Kristine Clark says. Try an egg on whole-wheat toast or ? cup low fat cottage cheese.
Yoga
Yogis are more likely to eat mindfully and less likely to gain weight over a 10-year period than nonpractitioners are, according to research in the Journal of the American Dietetic Association. Learning to focus while in uncomfortable poses may increase your ability to stay present in other tough spots, such as when you are stressed and craving ice cream. Get your Downward Dog on!
Q&A
Do I need to eat while I work out?If it's an intense, 90-minute-plus session, yes. "You need to replenish the blood sugar that feeds your brain and muscles," says Nancy Clark, R.D., author of Nancy Clark's Sports Nutrition Guidebook. Carbohydrates (sport drinks, a banana) are best because your body digests them quickly, replenishing energy. Aim for 100 to 250 calories per hour after the first hour.
I've heard morning workouts on an empty stomach burn more fat. True?
It's a long-held theory, but a recent review of research in Strength and Conditioning Journal found that the body burns roughly the same amount of fat regardless of whether you fast or eat before you work out. In fact, exercising on empty depletes glycogen (stored glucose you use for energy), which may cause you to lose muscle as you burn. Don't skip breakfast!
Do certain foods cause cramps?
Researchers aren't entirely sure what causes those annoying belly aches, but most evidence does point to pre-workout eating habits. "Greasy foods and those high in protein and fiber are especially hard to break down, so they can result in discomfort," Reznik Dolins says. "And high-impact exercise can jostle your stomach and its contents, so to avoid that upset, wait until any meal is fully digested, about two hours, before hitting the gym."
What can I eat to up my stamina?
Try sipping beetroot juice. We know, ewww. But it may help you exercise up to 20 percent longer, a study from the University of Exeter shows. Beets contain a compound that seems to aid oxygen supply to muscles, so you last longer.
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