Eating for Exercise

Before you work out, fuel up!

It's important to fuel up before exercise, says Biggest Loser Club nutritionist Greg Hottinger, even if it's a small snack. Since we're all different, you'll need to experiment to see which foods work well for you and help you feel strong. Make your choices high in complex carbohydrates (whole grains, low-fat dairy, and fruits) and moderate to low in fat.

– When eating a snack of 200-300 calories, try eating 30 minutes ahead of exercise.
– When eating a larger meal that exceeds 300 calories, you may need to eat 2 hours before exercise so that you are comfortable. Again, feel free to experiment.

To maximize the recovery of your muscles from exercise, eat a snack that is a blend of carbohydrate and protein together within 30 minutes after exercising. Here are a few recovery snack ideas:

120 calories = veggie burger (soy-based) (110) + pickles, ketchup and mustard (10)

170 calories = 3/4 cup pineapple in juice (90) + 1/2 cup non-fat cottage cheese (80)

180 calories = 1/4 cup soy nuts (120) + small apple (60)

180 calories = 3 oz. tuna (water-packed) (100)+ 1/2 slice whole-wheat toast (40) + 1 tablespoon light mayo (40)

180 calories = 3 slices turkey breast (90 – see label) + 4 saltine crackers (50) + 1 tablespoon light mayonnaise (40)