WHAT AND WHEN SHOULD I EAT BEFORE A MORNING WALK?

When it comes to incorporating an exercise routine into our lifestyle, we normally decide to indulge in an early morning walk. It is easy and needs no investment in terms of money, trainers or equipments other than our own body. But as in most cases of exercises or workouts even a simple (but effective) morning walk has some rules when it comes to eating. So the most common question that comes to our mind is, “What should I eat before a morning exercise walk, and when should I eat it?

Our body needs fuel in order to have good stamina and get the most out of exercise, including walking. But too much food still waiting to be digested or an empty stomach can leave you feeling uncomfortable.

1)      Don't Start on an Empty Stomach- You should have at least a light snack before morning exercise as your body has been fasting all night. Even if you are a person who normally skips breakfast, give your body some fruit juice, sports drink, half a fruit to get at least a few calories to work with. Without any available calories, you are less likely to work out as intensely or for as long as you could.

2)      Wait Three to Four Hours After a Large Meal Before Working Out- If you love a big breakfast (like a bowl of upma, poha, aloo paratha or roti sabji), your body will take three to four hours to digest the fats and proteins. It is better to have only a light breakfast before a morning walk and save the bigger meal for afterwards. Otherwise, your body will divert blood that could be going to your muscles to your stomach so it can work on digestion. If you ask your muscles to kick in for a good workout, you divert the blood from your stomach and digestion slows down.

3)      Eat a Small Meal One to Three Hours Before Exercise- If your breakfast is a light, low-fat meal (like a bowl of cereal or toast with light tea) you can work out within one to two hours and get the benefit of the calories with less risk of stomach distress.

4)      Opt for a Carbohydrate rich Snack 30 to 90 Minutes Before Exercise- If you want to eat close to your workout time, focus on easily-digested carbohydrates for a quick fuel boost. Ideas for this snack include the classic banana, fruit juice, a low-fat toast/crackers, low fat English muffin, or low-fat yogurt.

5)      Always See What Works for You- People vary in how well they tolerate eating or not eating before exercise. Foods that stay longer in the stomach when not exercising may produce nausea or gas when combined with exercise. Always try out for yourself to find what works best for you.