While many enjoy the mental break a mid-day workout brings to their day, others find it is quite simply the only way to fit exercise into their day. No matter how you cut it, lunchtime workouts require some nutritional planning around fueling-up and recovery strategies, particularly if you are just squeezing-it-in.
Note: 60-90 minutes before exercise is a good time to consider nibbling or drinking carbohydrates which are low in fat and protein such as mixed berries, veggies with dip or a fruit/veggie smoothie. The goal is to minimize digestion time as well as food preparation time while simultaneously facilitating consistent blood sugar (dextrose) levels while sustaining exercise output. Many people attempt to burn more fat but skipping lunch altogether and any snacks at either end of it (workout instead); this approach is not recommended as it simply promotes fasting, elevates overall gut acidity, speeds-up exercise fatigue, diminishes training gains and promotes chronic stress responses in the body. Instead, try this veggie dip recipe for satisfying crunch and flavor before a lunch-time workout.
During mid-day exercise, keep the replenishment simple: try water with lemon. Lemon is high in antioxidants and aids in digestion too. The antioxidants assist to offset the effects of free-radicals resulting from moderate to intense exercise. And, hopefully, with sound morning nutrition you don’t need extra calories during your workout. Managing hydration and maximizing effort is most important for this exercise session.
And, of course, be sure to have a bite to eat 15-30 minutes after lunch focusing on a balance between complex carbohydrates (i.e whole sprouted grains), healthy fats (i.e polyunsaturated oils) and lean protein (i.e low-fat cheese/meat). The goal is to replenish glycogen stores, potentiate healthy dextrose levels, and facilitate protein synthesis and repair. Consider a smoothie with yogurt, fresh/ or frozen berries, 1 tablespoon of flax meal and a scoop of protein powder from rice, soy, hemp or whey to get you through to your next meal. This post-workout snack can be thought of as not just recovery, but rather as completing your workout/training for the day (Why brush just half your teeth? Finish the job.).
Needless to say, the strategy continues with good, clean eating 2-21/2 hours post-your workout. Perhaps you would enjoy a chicken, spinach and goat cheese quesadilla? How about a toasted whole grain bagel with ricotta cheese and strawberry slices? What about mixed nuts? Consider tasty alternatives to convenience store muffins and chips to help you finish-off your day, stave-off the monotony of rush hour traffic, and help you walk-in the house with energy for the rest of your evening with family or friends. If dinner preparation lies ahead, now you can plan with your head and not your tummy!
Whole grain toast with almond butter and peach slices
- Substitute peach slices with nectarine
- Substitute almond butter with another nut butter
Join us next month when we discuss tips geared for evening exercisers.
