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Frequently Asked Questions
I’ve heard that timing when I eat around exercise is important. What are the most important things to do?
To achieve superb shape and maximum performance, forgo the usual "three squares a day" approach to meals. Active people must fuel themselves throughout the day. That means frequent small meals and snacks every two to three hours.
There are numerous research-confirmed benefits to doing so. For example, eating multiple meals (four or more a day) increases "thermogenesis," the production of heat by the body as it digests and absorbs food. During thermogenesis, metabolism steps up, and your body processes nutrients more efficiently. Increased meal frequency also stimulates fat burning, improves the body's use of protein, preserves lean muscle, and reduces appetite.
Another advantage of multiple meals is mental performance. Regular, timed meals help you think and process information more effectively, increase your attention span, and boost your mood.
So — the question is: What should you eat and when? The key is to time your meals around your workout schedule. In a nutshell, exercise and food intake work in concert to build lean muscle. The table below provides a step-by-step look at how to time your meals properly and the benefits of doing so. The supplements listed in the table are discussed in detail in my book, POWER EATING®.
| Throughout the Day |
Before Exercise |
During Exercise |
After Exercise |
| Fluids: 8 to 12 glasses a day. |
Fluids: At least 8 ounces prior to exercise. |
Fluids: 7 to 10 ounces every 10 to 20 minutes. |
Fluids: Replace each pound of fluid lost with 16 to 20 ounces of water or sports drink.
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| Breakfast: Never skip this meal since it improves physical and mental performance, plus helps regulate weight. |
Pre-Exercise Meal: At least 4 hours prior to exercise so that the body properly assimilates carbohydrates for use by muscles. |
Glucose-electrolyte sports drinks: Sipping these during a workout has been shown to extend endurance. |
Carbohydrates: Consume 1.5 grams/kg of fast release (or high glycemic index) carbohydrate within 30 minutes after exercise and again 2 hours later for increased muscle glycogen resynthesis.
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| Meals: Small, frequent protein/carbohydrate meals and snacks every 2 to 3 hours. |
Pre-Exercise Snack: 30 to 90 minutes prior to exercise. Snack should include50 grams of a slow-release carbohydrate, plus 5 to 10 grams protein, Snack can be food or meal replacement supplements. These will provide additional energy for prolonged stamina and help decrease exercise-induced breakdown of muscle protein. |
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Protein: Consume0.5 g/kg protein with carbohydrate to encourage muscle growth. Post exercise snacks can be in the form of meal replacementbeverages with 1.5 g/kg simple carbohydrate (dextrose/maltodextrin/sucrose and 0.5 g/kg protein. Follow this by a meal within 2 hours of exercise containing lots of carbohydrate and high quality protein sources (fish, lean meats, low-fat dairy products, eggs, etc.
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Recovery Supplements: Consume these with your meal replacement: creatine (2-5 grams); glutamine (4-10 grams); vitamin C (up to 500 mg); zinc (up to 25 mg/d); echinacea if you feel a cold or flu coming on. (Do not supplement with echinacea if you suffer from hay fever; the herb may cause an adverse reaction.) |
From POWER EATING®, 2nd Edition, 2001
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