One of the most common questions the instructors get asked at Army Boot Camp Fitness is what should you eat before and after exercise? Here you will find some nutritional advice on what to eat and when.
Before exercising:
- If you are doing a morning class try to have breakfast about an hour before you start. This will give the food enough time to digest and reduce the risk of cramping.
- Try to stay away for tea or coffee as these will dehydrate you.
- Always drink lots of water.
- Bring water with you to the class and drink during the short breaks to reduce dehydration.
- If you are doing an evening class and you don’t get the chance to have dinner before you start. A piece of fruit like a banana or an apple an hour or so before should stop you feeling hungry during the class.
- Dried fruit and nuts are also very good to have.
- Stay away from snack foods like crisps and chocolate as these will give you a quick boost of energy, which will not last the whole hour of the class.
After exercising:
- During an Army Bootcamp class you can lose about ½ litre of water through sweating.
- Even if you don’t feel thirsty there is no substitute for water and it will rehydrate you and reduce the risk of cramping.
- Don’t fall into the trap of “I’ve done exercise therefore I deserve a chocolate bar/crisps”.
- Yes you have done exercise but if you are trying to lose weight or tone up the crisps or chocolate bar will not help.
- During a class you will burn up about 600-800kcal depending on how hard you are working. If you eat a Mars Bar you can halve your work out because of the calorie content in one bar. Is it really worth it?
Post exercise meal:
- Once you get home having a small glass of fruit juice will replace all your lost sugars. Try to have a meal within 1-2hours after exercise.
- Protein is very important to help maintain and build muscle tissue.
- Protein isn’t just found in meat, it can be found in milk, beans, and lentils.
- If you are trying to lose weight try to avoid high carb food at your evening meal.
- Eat early, preferably 3 hours before you go to bed. This gives you a chance to digest your food.
Recipe ideas:
Stir fry: quick, all done in one pan.
Jacket potato: In the oven before you leave for a class, ready when you get home.
Add baked beans and cheese for protein.
Tea and coffee:
Most people can’t start the day without a cup of tea or coffee and although they give you that caffeine boost for the morning they do have some negative side effects:
- Dehydrating
- Strain on kidneys
- Ages skin
- Caffeine may give you a boost but it increases your blood pressure
- If you can’t cut out your morning tea or coffee, try and get into the habit of drinking a glass of water afterwards.
If you have any further questions please email Katie at kvdalrymple@gmail.com
