Post New Year’s Snacking: Do or Don’t?

Many people make resolutions after the New Year, often concerning weight loss. Important pieces to the weight loss puzzle are proper EXERCISE AND NUTRITION! When working out in the gym this semester, make sure you eat and drink! You NEED calories to BURN calories!

Pitfalls of avoiding snacking/drinking before/after exercise:

• Dehydration
• Fatigue and/or fainting
• Poor muscle recovery
• Decreased strength and energy

Benefits of snacking/drinking before/after exercise:

• Helps with weight management
• Helps to avoid overeating at meals
• Fuels the body
• Supplies energy during periods of the day when hunger strikes (e.g. "the 4 o'clock slump")

Snacking…

Before exercise:
A good rule of thumb is to either have a meal 1.5-2 hours before exercise or a light snack 30 min before. If you are simply having a light snack 30 min before, stay away from high-fiber foods like vegetables, high-fat or high-protein foods, as these take longer to digest and may upset your stomach.

After exercise:
Choose foods with carbohydrate and protein. Carbohydrates are quickly used by the body, and protein can repair muscle tissues. Avoid having a snack high in fat, as this will slow the absorption of the necessary carbohydrates and protein.

Healthy snack options:
-Air-popped popcorn (serving size: 3 cups)
-Low-fat or fat-free yogurt with fruit (serving size: 8 oz with a small piece of fruit)
-Low-fat and fat-free cottage cheese and fruit (serving size: ½ cup with a small piece of fruit)
-Peanut butter with celery, crackers, or apple slices (serving size: 1-2 tablespoons)
-Granola bars
-Dried fruit and nuts (serving size: ¼ cup fruit with 1 oz nuts)

Hydration…

Sip on fluids throughout the day to adequately hydrate your body. Simply drinking RIGHT before exercise will not ensure hydrated muscles and may intensify the lactic acid “burn” you may feel during exercise. Sipping during activity and after activity is recommended as well.

TIP: Be extra sure to drink whenever you have salty foods, as salt (or sodium) aids in bringing water into the cells (aka hydration).