****Feel like you live in the gym but you're not seeing the payoff? It could be that you're not fuelling yourself properly for exercise. We turned to model turned nutrionist and author of 'Juice', Rosemary Ferguson to spell out how we should be eating and drinking to achieve our optimal performance levels. Well…you'd never put low-grade petrol in a Porsche, would you?
Grazia Daily: How important is it to fuel your body well before a workout?
Rosemary Ferguson: "It all depends on what you are going to do. Those doing long endurance training will need to make sure they have enough fuel to get them through, and possibly even something en route. If you’re doing a normal gym session then I would recommend a smoothie a good 2 hours before training. I work out first thing before breakfast and normally add things like spirulina or maca to my smoothie for energy.
GD: There is a new trend for ‘fasted workouts.’ Is working out without eating first dangerous or is it effective?
RF: "I think if it is the first thing you do when you get up then you should be fine, but if you suffer dizziness, fainting, nausea, or anything like that, then your body is telling you that you that it isn't happy and needs a little fuel to work with when you train. Again, it depends on what exercise you're doing. Don't try to run for 15k if you haven't eaten anything, but if you are doing a gym session then you could be ok. Your body will use fuel that is stored if there is nothing in the digestive system available for energy!"
GD: What food and drinks will improve performance?
RF: "You need to think slow burning fuel. Things like oats are good - porridge with some ground nuts and berries are ace, because of the antioxidants in the berries, the protein in the nuts and the complex carbs in the oats. Plus, they also have B vitamins to help energy conversion in the body. Bananas always get a mention and so they should, they are high in potassium which helps your electrolytes. A juice or a smoothie are good things to have before you work out too."
GD: What types of exercise require the most fuel?
RF: "If you are doing mostly light to moderate training, such as cycling or running, then your body will use about 50/50 fat and sugars that are in the already blood or convert them from fat stores. If you are doing more hardcore exercise then you will burn more carbohydrate, so you should eat a high carb meal 3-4 hours before you train. If you are body building you will need more protein."
GD: How do you make sure you’re not just burning off what you’ve just eaten?
RF: "You will use the energy that is in your blood from the food you have just eaten, but if you have waited for 2-3 hours (depending on your personal transit time of food through your digestion), then it should be stored correctly and digested. Even so your blood sugar levels will still be higher, so yes you will use this, but you must also remember that working out is much more than just the burning of calories during that one session. After a work out, your metabolism is higher for 48 hours, and there is the added benefit of releasing endorphins that help your mood and your body cope with stress!"
GD: What can we throw in our gym bag for a boost of energy?
RF: "Nuts are great because they contain good fats and protein."
GD: How soon is too soon after eating to work out?
RF: "You should wait over an hour, but no more than 2 hours for eating. This way your metabolism is boosted but not starved, so you will get the benefits of a faster metabolism without breaking down any of your muscle tissue because of a lack of fuel."
**GD: What’s the deal with energy drinks? Are they good or bad? **
RF: "They are really useful if you are running a marathon, or doing something that is really big on endurance. If not, then they are full of sugar and I would steer well clear. Energy drinks are what are used for glucose tolerance tests, this is where we see how our body copes with a high amount of glucose coming into the system, a test used for diabetes! If electrolytes are your concern then try some water with some Himalayan crystal salt in it and a bit of honey and a squeeze of lemon - nothing bad in that."
GD: How can we reenergize ourselves when we want to skip a workout and stay in bed?
RF: "If you mean then and there, then I would do a shower using hot water then cold. Or lying on the floor with your legs up the wall is re energizing, yoga stylie! Yoga in fact is a wonderful thing to do in the morning if you are tired, it is a brilliant gentle way to start the day and leaves you feeling nourished and full of energy."
GD: Your final top tip for fuelling your workout?
RF: "Try and try again. It may take a while to get the right combo of time, food and what exercise is right for you at what point in the day. We are all different and whilst I know for me, if I haven’t done my training in the morning, it won’t happen, others can’t think of anything better than an evening run."
Rosemary is represented by Storm Artists
