These meal planning suggestions are intended for an exercise routine that will last for approximately an hour of relatively intense cardiovascular and/ or weight training workouts. Proper nutrition is important and essential for weight loss and for energy during and after a workout.

Here are a few suggestions for meal planning before during and after a workout.

You should never exercise on an empty stomach. The pre workout meal is important in regards to the foods you choose and timing of your meals. Without any or enough carbohydrates, blood sugar levels cannot be sustained. Sustaining blood sugar levels is essential in burning body fat most efficiently and sustaining energy levels during exercise.

If you are planning to eat 4 hours before a workout, your meal should consist of carbohydrates, protein and fats. This combination will help to stabilize blood sugar levels during your work out. Here is a simple list to choose from: fresh fruit, or vegetable juices, bread, bagels, baked potatoes, and sandwiches with a small amount of peanut butter, lean meat, or low fat cheese.

3 hours before a work out your meal/snack should comprise carbohydrates only. If you choose to add protein before you exercise up to 3 hour before you work out, these foods can result in delayed emptying of the stomach and you could potentially experience uncomfortable gastrointestinal side effects during your workout. Consider these snack ideas: A half of a bagel with jam, a banana and 20 mini-pretzels or an energy bar.

2 hours and up until your work out should consist of simple carbohydrates only. Approximately 200 calories is the suggested amount of calories you should consume. The majority of these calories should come from simple carbohydrates. Here are a few suggestions: fruit or vegetable juice and/or a sport drink.

During Exercise, listen to your body. If you start to feel light headed or tired during your workouts, you may want to add some simple sugars to your workouts. A suggestion is a sports drink of some kind. Feeling hungry is not an indication that you are burning fat. It is an indication that your blood sugar level is dropping and you should adjust your nutritional needs for your workouts.

Post Workout meals depend on the time and intensity of your workout. No snacks or meals need to be eaten if your workout is less than a half hour and mild intensity. If your routine is intense and last more than 45 minutes, a proper light snack or meal is suggested. A recovery meal of both carbohydrates and protein is important in a four to one ratio of carbohydrates to protein consumption.

Carbohydrates need to be consumed to replenish the glycogen stores that have been depleted during exercise. Eating within one hour after a work out will aid in the bodies ability to utilize the nutrition most efficiently. Waiting longer than an hour results in 50 percent less glycogen stored in the muscle.

Protein provides the amino acids that will aid in rebuilding muscle tissue that is damaged during intense, prolonged exercise. Too much protein can inhibit re-hydration. The amount of protein in a recovery snack/meal will depend on your age, weight, medical conditions, not the intensity or duration of your workout. You may want to consult USDA guidelines for more information on protein intake.

These are general guidelines for nutrition and exercise. Each person may find that slight variations may work better for each individual. This advice should be modified or approved by a consulting a qualified health professional for your particular needs or medical modifications.

By Carolyn Phillips

Carolyn Phillips has a 20 year history as a certified personal trainer with the American Council on Exercise (ACE) and Certified Lifestyle and Weight Management Consultant, teaching lifestyle management, nutrition, weight training, cardiovascular, fitness testing, and behavior modification.  Carolyn is featured on WFSB Channel 3’s, Better CT and on radio 96.5 TIC FM with Damon Scott as the fitness expert every Wednesday.

Carolyn Phillips is founder and CEO of Fit Behavior (http://www.fitbehavior.com) and. Carolyn’s Menu of Life (http://www.Caroylnsmenuoflife.com) The facility has a 13 -year history and has been awarded winner of the best place to workout and best Pilate’s studio by the Hartford Magazine and voted best by The Hartford Advocate for its nutrition and cardio program. Carolyn won the prestigious 40 Under Forty award from the Hartford Business Journal for outstanding leadership in the greater Hartford area.

Carolyn has over 25 years of combined comprehensive sports and education experience.

• ·         2000-2010 ACE Certified Personal Trainer
• ·         2010 ACE Certified Lifestyle and Weight Management Consultant
• ·         2007-2010 Featured on Better CT Channel 3 as a Fitness Expert
• ·         2009-2010 96.5 TIC FM's Damon Scott radio show as the weekly Fitness Expert
• ·         2007-2010 The Mary Jones Radio Show, WDRC-AM 1360 - guest Fitness Expert
• ·         2008-2010 West Hartford Community Television - Fitness Expert and Group Instructor on air
• ·         1990-2010 Guest Speaker on ESPN, WHCN, WCCC, WDRC
• ·         2002-2010  President - Board of Directors at Chrysalis Center Inc.
• ·         2009 BS in Organizational Leadership, Quinnipiac University
• ·         2007-2008 Published writer for Natural Nutmeg Magazine
• ·         2007-2008 Nutmeg Community Television - Fitness Expert and Group Instructor on air
• ·         2000 40 Under 40 Award from the Hartford Business Journal
• ·         2004 Licensed Professional Mountain Biker
• ·         1998-2004 CT State and Regional Mountain Bike Champion
• ·         1990-1997 CT State Bodybuilding Champion and National Competitor
• ·         1974-1980 VT State Gymnastic Champion and Junior Olympics Competitor
• ·         3 years coursework in Health Sciences

·         Currently studying for Master's Degree in Nutrition

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