Pre-exercise snacks....

[stirlingmum]

Hi, just wondering what others have as a small snack or meal before exercising??
In the last couple of months I have been doing alot more exercising than I used to and have found the results good.
On a Saturday morning I do a circuits class which is hard work and sometimes I feel that I run out of steam. Maybe I just haven't eaten the right things beforehand?
What do you suggest?

Bananas are good for a quick energy boost.

i have a bacon sandwich before a swim
or a bacon sandwich after a run

I used to have banana / raisins and seeds
I think you need a small carb load about half an hour to an hour beforehand to get most benefits, is that right?

plus to ensure you can continue performance at next session, eat a similar small carb snack immediately AFTER exercising
this replaces the glycaemic something or other
or something

Thanks - I have heard that complex carbs are best - Does anyone know what food they are found in?

Vote for banana half an hour before here too. And piece of wholemeal seedy bread.

complex carbs are in things like wholegrains

interesting page
see the section on sports
they suggest high GI foods (ie simple carbs not complex ones) may be better for strenuous workouts

also explains a bit about what I was trying to say - replacing your glycogen stores immediately after exercise, to be able to replicate your performance at next workout

Thanks - That looks interesting but complicated. Shall read through it later!

I run a lot and find porridge is brilliant because it releases energy slowly- which means that you have enough energy for around 60-80 minutes of hard exercize. Any longer than that and I like to have a few crumpets at brekkie too.... I agree with everything people have said about afterwards - a banana and a handful of raisins (no later than 30 minutes afterwards) will top back up the glysogen (sp) and make you feel like you can carry on with the day!

Also - please do not worry about the amount of calories in a good breakfast - its far better to be full of energy and in turn able to do more and burn more fat! Than lethagic and only able to put in 50%. Hope this helps... cant help but make comments on exercize threads - im an exercize junkie!

i should probably have added that my bread is wholemeal home made so my sandwich is a very suitable meal. i have fruit before a run too.

Thanks - When I do my circuits I usually have a boiled egg and a couple of pieces of wholemeal toast about an hour or two before.
I was thinking of changing this to porridge so shall try that next time and see what happens.
I think I am turning into an exercise junkie too - I hadn't done any for years and am really enjoying feeling fit and having the time to myself to do it. It is great when you see the results!

Before running I need about 2-3 hours for my stomach to empty so depending on what time I train I adjust the nearest meals accordingly.

If running first thing then I just eat a bedtime snack like banana and some walnuts.

If mid morning then porridge, soymilk, and bananas for breakfast and then some soy protein shake after run.

If lunch time run then I'll eat some dried fruit like raisins or a a glass of soymilk mid morning.

Mid after noon then I'd make sure to get some pasta or rice at lunch.

Evening run then I'll eat a peanut butter and jam sarnie or bowl of cereal for a snack mid afternoon.

And refueling within an hour after training is essential for good glycogen stores and recovery. Try a smoothie with protein powder or soya yohurt added in. Or beans on toast, as the iron is also very important.
Happy exercising!