When we exercise the insulin hormone will facilitate entry of glucose into the muscles, stimulating them and regulating metabolism, thereby gradually lowering blood sugar level.
Hence, consuming an appropriate amount of food prior to exercising enables the muscles to burn off the energy, resulting in muscle metabolism and slightly higher blood sugar levels than normal, though not particularly harmful to the body.
The secret is that energy tricks the body into perceiving that exercise will not lead to weight gain, thus people who do exercise can eat more than the ones who do not.
If one does not exercise, merely looking at food will lead to weight gain.
However, for athletes or individuals who exercise but eat without any restraint, upon getting injured or stopping the workouts, their weight will quickly skyrocket if they keep eating the same amount of food.
Have a look at some athletes who were once in good shape when they were young, but when they become 40-50 they stop working out and become sports coaches, their physiques completely change. The reason is that they do not exercise as much as before.
Hence, it is important to eat a proper diet that fits your exercise plan. No worries if we eat a lot and then do weight training for half a day, but if injury prevents us from working out, or if we are unable to exercise as much as before, we should also consume less food to balance things out.
Moreover, a diet plan that is in line with the workout routine prevents blood sugar swings which is good for weight control and overall health.
Eating before, during, or after working out?
• For individuals who exercise between 45 minutes – 1 hour, most of their energy is derived from glucose:
Carbohydrates should be consumed prior to the workout (no need for additional consumption during the workout). After the workout session, it depends on whether one wants to maintain or lose weight. Protein is good for maintaining weight, while not consuming anything is suggested for weight loss.
• For athletes of certain sports who have to build up muscles such as sumo wrestlers, weightlifters, and bodybuilders:
Having meal is suggested prior to the workout like in the first group, however after the workout, protein should be consumed within 30 minutes to prevent the body from burning away the muscles. Sufficient amount of food must be consumed both before and after exercising, as these sports require a lot of energy. But if one is overweight, the amount of food intake may be reduced, though not as much as the individuals in the first group.
• For athletes of cardio sports who exercise for more than 1 hour such as running for 2-3 hours or running a marathon:
During the training, a lot of fat should be consumed for storage in the body. Nearer to the competition date, fat should be reduced and protein intake increased. On race day, carbs should be consumed prior to the race. During the race, diluted sports drinks should be taken in, because while running the blood vessels will mainly flow to muscles, bones, and joints, thus if food is consumed, blood will be drawn to your stomach for digestion, and the muscles will not function fully as a result. Runners will usually have glucose toffees as a fuel source during the run. After the race, protein should be consumed to prevent muscle loss.
• For those with diabetes, working out for over half an hour may lead to fatigue
A low-energy drink should be prepared for consumption during the workout.
