I’m often asked whether eating before and after exercise defeats the calorie burn that you get from exercise. The fact is, it’s the exact opposite! Fueling yourself before exercise gives you the energy that you need to work out harder and even longer, helping you burn more calories. It also helps reduce the soreness that you might get after exercise, so you can work out again the next day. And you’ll get a great muscle response by feeding yourself before exercise.
Eating immediately after exercise is critical to maximizing your exercise effort. Once you raise your metabolic rate from exercising, adding food raises it another 10 to 15 percent. Called the “thermic effect of food,” the energy that it takes to chew, digest and absorb foods causes an additional calorie burn that is additive to the hours of elevated metabolic rate you naturally get after exercise. When you feed yourself right after exercise you really put your food to work for you. The calories and the nutrients go right to your muscles to repair, build and refuel your muscles. This is when you gain strength and toning. It’s what allows for greater fat burning, not fat gain. And you’ll have the energy to work out harder and longer day after day. You’ll also avoid that huge energy slump that comes several hours after exercise when you don’t feed yourself well. And of course, make sure to hydrate yourself well before, during and after exercise.
If you exercise mid-morning, then you can follow The Good Mood Diet menu plans and templates in the book exactly. If you exercise at other times, then just move things around to fit your schedule. The mid-morning smoothie is really ideal as your post-exercise snack. If you can’t do the smoothie because you’re out and about, then grab a non-fat latte or a yogurt and a piece of fruit. You’ll need to add in a little more protein at some other point in the day.
Put your food to work for you. You will notice the difference.
Yours in a Good Mood,
Dr. Susan Kleiner