Reader Question: Eating Before Exercising

Just in time for the end of National Nutrition Month, Christie asks:

I work out in the morning and I'm having problems with what to eat before team training. If I don't eat enough, I get weak, but if I eat too much, I get sick. What's good to eat before working out?

The answer from DAC Fitness trainer and Director of Team Training, Brooke Wilson-White:

Recommendations for what to eat before and after exercise vary from person to person and depend on the type of workout, but here are some basic guidelines to help identify what will work best for you:

Scheduling is key.
First, kudos to you for scheduling exercise into your routine - this is something that most people fail to do. Once you've identified your workout routine, you can plan meals and snacks around it to ensure you don't eat too much or not enough prior to exercising.

Take some time and experiment with your normal meal and snack schedule to find out what works for you. Some people allow a few hours between eating and an intensive workout, while others can eat a snack an hour or so prior to doing a moderate workout. You should never be really hungry prior to a workout, nor overly full.

Examples:

• Large Meal - Have it four to six hours prior to your workout
• Small Meal - Have it two to three hours prior to your workout
• Small Snack - Have it 30 minutes to an hour prior to you workout

Snack Tips
Once you've identified your eating timetable, i.e., the best time for you to eat throughout the day, it's time to turn your attention to what you're actually eating before and after your workout.

Consider these guidelines when selecting a pre-workout snack:

• Stick to 200 to 300 calories
• Contains complex carbohydrates and moderate protein
• Low in simple sugars, fat and fiber (due to digestion)

Here are a few pre-workout snacks to help you identify what will work for you:

• A small bowl of cereal with low-fat milk
• One half of a wholegrain bagel with all-fruit spread
• A half cup of nuts and dried fruit (without added sugar)
• One serving of wholegrain crackers with an ounce of cheese
• Raw vegetables with two tablespoons of hummus
• A smoothie made with low-fat milk and fruit

Remember to stay hydrated throughout the day (this includes during and after exercise), and refuel once you've completed your workout.

DAC Fitness Celebrates Renovated Health Club

Join DAC Fitness on Saturday, April 2 to celebrate the official unveiling of its recently renovated club in the Laurelwood Shopping Center (426 S. Grove Park Road, Memphis). Celebrate the facility's first Memphis location throughout the day with smoothie samples, tours of the updated facilities and membership discounts.

Bring your workout gear and participate in any of the free morning classes:

8:15 a.m. - BODY PUMP
DAC will host its largest BODY PUMP class, providing 100 participants with light barbells and steps.

9:30 a.m. - Team Training
DAC trainers will guide you through a heart-pumping workout with full-body toning that's customized to fit your needs.

10:30 a.m. - BODY FLOW
Join DAC for this Yoga, Pilates and Tai Chi combination class for the best in a mind, body and spirit workout.

To reserve your spot, call 901-767-8437 or email Matt Nason at mnason@daclife.com.

Become an Effective Exerciser

We all develop habits - some good, some bad - and usually attempt to change them over time (usually in January). One of the healthier habits people try to adopt each year is to lose weight, primarily through diet and exercise.

If you made a health-related resolution earlier this year, are you still continuing it today? Or, are you still struggling on the sidelines as others hit the gym with regularity or take advantage of the warmer weather by exercising outside?

If you're struggling, here are a few ways to become a more effective exerciser (and stick with it!):

Invest in appropriate shoes. If you are trying to incorporate exercise into your routine, it's important to have the right gear, starting with shoes. The foot is complex and you should look for shoes that provide arch support, heel cushion and accommodate your workout routine. For additional guidance, read this post on finding the right shoe.

Wear comfortable clothing. Most regular exercisers have invested in appropriate attire and enough of it. If you only have one sports bra or a few pairs of workout socks, chances are you will lose motivation to workout if you have to do laundry first. Look for items that you like to wear, are comfortable and allow movement. Make sure each piece is functional for the exercise you're doing, i.e., sweats may work while walking, but aren't appropriate for yoga.

Establish a schedule. Much like you coordinate lunch with friends, schedule a meeting with clients or coworkers and plan a family vacation, you need to plan or block out time for a workout in your schedule. Dedicated exercisers establish a routine or schedule their exercise time and stick with it. If you need help in establishing a routine, use a journal to log your workouts or try an online source that can track progress and calories burned.

Prepare your gear. If you enjoy exercising in the morning, take time to gather your gear, shoes and equipment the night before. If an afternoon or early evening workout is what you prefer, have everything ready by the door when you get home from school or work. The more time you spend to prepare and plan, the more likely you are to find a routine and stick with it.

Involve a friend or family member. It's hard for everyone to stay motivated at one time or another. If you struggle to go to the gym, outside assistance might help keep you focused. Find a workout partner or group that will hold you accountable. Whether it's your neighbor who runs with you each night or your spin classmates, having someone else to rely on you will help keep you on track. If you join a new gym, take a class to meet new people and try a new workout in the process.

Create a challenge. Whether you're challenging yourself or a friend, a competition can keep you motivated and focused. If you want to compete with yourself, try to shave off a few seconds from your running time each week or add more resistance on the elliptical machine every three days. If you want to add a little friendly competition to the mix, challenge your gym partner to see who can log the most hours at the gym in a week, take the most steps in a day or lose the highest percentage of body fat.

Once you identify your key motivator, it'll be easier to establish (and stick to) a routine and ultimately, accomplish your health and wellness goals.

DAC Fitness Hosts Third Annual Spinning Nation Event

This year, DAC Fitness raised nearly $3,000 for the Ride 2 Recovery program through its participation in Spinning Nation's national fundraising event, held at DAC Fitness locations in Southaven, East Memphis and Collierville.

"We were overwhelmed by our member's support for our third annual ride," said Robert Creech, president of DAC Fitness. "Forty-five riders committed their time to raise money for a great cause and with their support, we are able to almost triple the donation we made last year."

Over the past three years, more than 80 riders have participated in the event and allowed DAC Fitness to donate more than $4,500 to the nonprofit. For additional information on last year's ride, click here.

Held in partnership with the Fitness Challenge Foundation, Ride 2 Recovery raises money to support Spinning Recovery Labs and outdoor cycling programs around the country that help injured veterans overcome obstacles they face. For more information on Ride 2 Recovery, visit the website.

DAC Weekend Wrap-Up

In preparation for the weekend, here's what we're reading:

Seven Foods to Stop Ignoring - Women's Health Magazine

Active Video Games Count as Legitimate Exercise - GeekDad via Wired.com

Is "Healthy" Fast Food for Real? - TIME Healthland

Have a healthy and happy weekend!

Rev Up Your Metabolism

Did you know that metabolism is a key component of the body functioning properly? Think of it like a gas tank in a vehicle - right now, the many processes that comprise metabolism are working around the clock to convert the food you eat into energy to keep your body "running."

To keep your metabolism running smoothly (or to rev it up), keep these tips in mind:

Start your day with breakfast. Many folks skip breakfast, whether it's due to time constraints or they don't think it's important. Take note - eating a balanced breakfast (a mix of healthy fats, lean proteins and healthy carbs) is one of the most important things you can do to start your day and jump-start your metabolism.

Don't miss a meal. As important as breakfast can be, don't assume that you can skip lunch or dinner to lose weight. Reducing overall calorie intake does help you lose weight, but skipping lunch might lead to overeating throughout the afternoon or during dinner. Calorie reduction should be accomplished by reducing calorie intake throughout the day, not by skipping a meal.

Make good food choices. While eating regularly is one component of revving your metabolism, it's important to make sure you're fueling your body with good food choices. Be sure to read all of our related nutrition posts here.

Maximize your cardio session. Shake up your normal treadmill routine with intervals. Incorporate bursts of speed into your ho-hum run to shake up your system and force your body to work a bit harder (thus boosting metabolism). To add intervals during your workout on other machines, vary the resistance or incline.

Get more sleep. If you're missing a significant amount of zzz's, your body starts producing the hormone, cortisol, which has been linked to an increased appetite and obesity. While sleep needs vary by individual, adults tend to need around eight hours of sleep per night. Make it a point to go to bed at the same time every night and get up at the same time every morning, allowing your body to adjust to a regular sleep schedule.

DAC Fitness Donates Race Proceeds to Page Robbins Center

Mandy Macri presents Herbie Krisle with DAC Fitness' donation to Page Robbins 

in the facility's garden.

DAC Fitness raised more than $1,000 from its third annual DAC New Year's Eve 10k Race, which was held on Friday, December 31st and benefited the Page Robbins Adult Day Care Center. Page Robbins is a Collierville-based nonprofit organization that provides care for those suffering from dementia-related diseases, including Alzheimer's disease.

"DAC Fitness has always been dedicated to giving back to the community," said Robert Creech, president of DAC Fitness. "We're thrilled that through the participation of our members and the community, we were able to once again make a significant donation to such a worthy cause."

In the last three years, DAC Fitness has raised more than $6,000 for Page Robbins.

"Working with DAC Fitness has numerous benefits for our facility and the money raised this year is enough to supplement one full day of service," said Herbie Krisle, Page Robbins' executive director. "In addition to the funds raised, DAC's race emphasizes the importance to get out and move, which has a huge impace on brain health and ultimately, illnesses like dementia and Alzheimer's disease."

For more information about the 2010 DAC New Year's Eve 10k Race, including a list of winners, click here.