Eating and drinking while working out
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The question: "How long should I wait after eating and/or drinking before working out?" Prenatal and postnatal fitness consultant Lisa Stone, ACE answers!
There has been plenty of discussion among fitness professionals concerning what and when to eat and drink before exercise. During pregnancy, it is especially important to maintain steady blood sugar levels throughout the day to relieve nausea and to increase energy.
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My recommendation is to eat several small meals throughout the day, making sure to include plenty of fresh fruit and veggies as well as low-fat dairy items and lean protein choices.
For example, at breakfast time, a cup of lowfat or nonfat yogurt with some sliced bananas and blueberries and a sprinkle of muesli on top, coupled with a glass of calcium-fortified orange juice and a slice of whole-grain toast should tide you over for a few hours. You'll want to wait at least one hour after this meal to exercise. If you eat breakfast early in the morning and don't plan to workout until mid-morning, then have a small snack about 30 minutes before your exercise session, such as a few dried apricots or almonds, along with a big glass of water or diluted fruit juice.
For those who like to exercise in the evening after work, I would recommend eating a very light snack, such as a handful of trail mix or raisins or baby carrots, on the way to the gym, then eating a healthy dinner about 30-45 minutes after you cool down.
Staying hydrated is extremely important, especially during pregnancy, so be sure to drink 8-12 ounces of water or diluted fruit juice 30 minutes before you exercise, 8 ounces during every hour of exercise, and 8-12 ounces during the first hour post-exercise. Your pregnant body needs fluids in order to maintain a safe core temperature and to keep your growing baby cool. Also, because of your increased blood supply during pregnancy, staying hydrated will help ensure that you and your baby are getting all the necessary nutrients transported through the bloodstream.
