Why is it even good for you?
Helps prevent low blood sugar - postpones fatigue. Settles your stomach. Fuels muscles.Running on an empty stomach does enhance the burning of body fat, but that does not mean you are losing body fat. Burning carbohydrates or fat doesn't matter as long as there is a calorie deficit by the end of the day. Then, you are losing body fat.
During the night you deplete your liver glycogen - the source of carbs that controls blood sugar levels. When working out with low blood sugar levels you fatigue earlier.
The general guideline is to eat about 200-300 calories about an hour before exercise. Build to that level gradually. You should eat between 1-4 grams of carbs per kilo of body weight.
Food eaten an hour before exercise will provide energy as long as the intensity is not too hard. When working out hard the stomach shuts down in order to provide more blood to the muscles.
Page 174 provides some meal guidelines for all times of day workouts from morning to evening and the adequate meal before hand, and the time needed, but, generally speaking:
For workouts that last less than an hour: Toast, banana, crackers, granola bars - high carbs, low fat food that digests easily.
When working out more than an hour: Eat well the day before. The preexcercise snack should contain some protein and fat - bagel and peanut butter, egg on toast, oatmeal and lowfat milk.
Good food choices: cereal, crackers, tortillas, wraps, granola bars or other bars, dried fruit, nuts, peanut butter, jelly, honey, water, juice, sport drinks.
Limit the consumption of the following food: cheese omelets, burgers, anything deep fried, ice cream, pancakes, soft drinks.
Take the time to digest: About 3-4 hours for a large meal. 2-3 hours for a smaller meal. 1-2 hours for a shake or blended meal. Less than an hour for a snack. More digestion time should be taken into account if the workout is intense.
Page 174 provides some meal guidelines for all times of day workouts from morning to evening and the adequate meal before hand, and the time needed, but, generally speaking:
For workouts that last less than an hour: Toast, banana, crackers, granola bars - high carbs, low fat food that digests easily.
When working out more than an hour: Eat well the day before. The preexcercise snack should contain some protein and fat - bagel and peanut butter, egg on toast, oatmeal and lowfat milk.
Good food choices: cereal, crackers, tortillas, wraps, granola bars or other bars, dried fruit, nuts, peanut butter, jelly, honey, water, juice, sport drinks.
Limit the consumption of the following food: cheese omelets, burgers, anything deep fried, ice cream, pancakes, soft drinks.
Take the time to digest: About 3-4 hours for a large meal. 2-3 hours for a smaller meal. 1-2 hours for a shake or blended meal. Less than an hour for a snack. More digestion time should be taken into account if the workout is intense.
