Exercise and a balanced diet are two essential components that work together to help people reach their optimal health. However, starting a new exercise or diet routine can be difficult.
Avoid fad diets that greatly restrict one of these nutrients. Instead, eat a variety of foods from the USDA ChooseMyPlate groups.
Time of Day
The best time to start a regular exercise and balanced diet is when it fits into your daily schedule and can be sustained for days, weeks or even months. It’s also important to choose a time that you will actually be able to exercise and not be tempted to skip out.
A morning workout may sound like the best option, as it helps jump-start your day, but exercising on an empty stomach can make you feel sluggish and can actually decrease fat-burning. So it’s best to plan your workouts around a meal or snack.
Having a small meal or snack about 2-3 hours before a workout will help you feel full and give you the energy to last through your workout. A carbohydrate-rich meal such as a banana, yogurt or an apple is a good choice. Eating a meal that is high in protein or fiber can cause gastrointestinal discomfort, so it’s best to avoid those foods just before a workout.
In addition, if you don’t have enough time to work out in the morning, try to squeeze in some exercise later in the day, such as taking a walk before dinner. “When you’re home waiting for your family to get ready for dinner is often when the munchies strike, so some kind of pre-dinner activity — a few blocks of walking, yoga or jumping on your trampoline — can really help keep you from reaching for those chips,” says nutritionist and trainer Laura Alpert.
Season
When it comes to diet and exercise, many people make changes in the spring or summer – when the weather is warmer and bathing suit season is around the corner. Birthdays and holidays are also great motivators, and can prompt a review of dietary habits. Whether you are trying to start fresh, or revisit an earlier goal, small steps will help you maintain consistency and avoid giving up too soon. Taking a carbohydrate source that has a high glycemic index (such as sports drinks, fruit juice, squash or low-fat milk) immediately after exercise helps maximize nutrient absorption and fuel the body for recovery.
Diet
Eating a well-balanced diet will help provide the fuel you need for exercise. Include a variety of foods from the five main food groups in your meals: carbohydrates, protein, fats, and fiber. Incorporate whole grains, fruits, vegetables, and low-fat or fat-free dairy products into your diet.
If you are planning to exercise more than an hour after eating, eat a small snack that includes carbohydrate foods about 3 to 4 hours before the workout. A carbohydrate-rich food that is easily digested is best, such as a banana, some dried fruit, a granola bar or low-fat natural yogurt. Avoid high-fat or high-fiber foods, as they may take away from your energy level by slowing down the digestion process and taking oxygen and energy-delivering blood to the stomach.
Consuming adequate carbohydrate foods during and immediately after exercise is important to promote recovery. For most individuals, 30 to 60 grams of carbohydrate per hour is adequate and can be consumed in the form of lollies, diluted fruit juice or sports drinks, low-fat muesli and bars, or sandwiches with white bread. Continuing to consume carbohydrate foods during the day and in your meals is also important for keeping your energy levels up. In addition, replacing lost fluid is vital for hydration and can be done through water and, for longer-duration activities, a sports drink.
Exercise
While everyone may agree that exercise is important, establishing a consistent fitness routine isn’t always easy. It can be difficult to make a habit of exercising when your schedule is so busy. If you struggle to find the best time to exercise, start by focusing on consistency and finding a fitness plan that fits your lifestyle. Whether you’re an early bird or a night owl, the right workout schedule will help you get started on your healthy living journey and see results.
Research suggests that exercising in the morning is best for weight management. Early exercisers have a lower body mass index and waist circumference compared to those who exercise later in the day. Additionally, exercising in the morning can help reset your circadian rhythms, which regulate the 24-hour sleep-wake cycle.
Morning workouts can also provide the energy you need to tackle your daily tasks, and it allows you to experience a heightened sense of achievement. However, exercise in the morning can reduce your muscle glycogen reserves and cause fatigue. This is due to the lower body temperature and reduced storage of carbohydrates in your muscles from overnight fasting.
Conclusion
For those who aren’t morning exercisers, exercise in the afternoon may be better for your health. A study published in Nature Communications found that people who exercised in the afternoon and evening had a lower risk of dying prematurely or developing heart disease compared to those who exercised only in the mornings.
