Champaign County missing sailor: ‘A lot of people’ care about him

What to consume, avoid before your workout

As warmer weather approaches and people are getting back on track with their healthy New Year’s resolutions, it’s important to make sure you are making the most of your exercise routine.

Jim Sawin, the health and wellness director at the Huber Heights YMCA and the assistant track and field coach at Cedarville University, to offer foods and drinks you should consume and avoid before your next workout.

What to consume

1. Water: Water is by far the best drink prior to working out. Staying hydrated can help you perform better. Hydrate pre-exercise with two to three cups of water, two to three hours before exercising.

2. Whole wheat bagel or toast: Focus on foods that have a low-glycemic index such as a whole wheat bagel or toast. This is a ‘slow release’ carbohydrate, which means it is more slowly digested. Blood glucose and insulin levels do not spike as high, which helps burn more fat. The remaining three foods also have a low-glycemic index.

3. Fruit: Fruit contains natural sugar that your body can use as fuel. It is also easy to digest and allows your body to easily absorb its nutrients that your body can use to keep going through your workout.

4. Yogurt: Yogurt contains calcium, which is good for your bones. Eat your fruits with yogurt, and you already have a perfect snack that will boost your energy levels and keep you satisfied throughout any physical activity.

5. Oatmeal: Oatmeal will supply you with enough energy to help you have a better workout, whether you are working out at the gym or going for a walk or run outside.

What to avoid

1. White bread: White bread is a high-glycemic index food, so it should be replaced by whole wheat bread. White bread is not necessarily bad for you prior to exercise, but eating whole wheat bread will likely help you burn more fat.

2. French fries: Deep-fried fatty foods will slow you down and make you feel sluggish and bloated. I would avoid all fast food.

3. Restaurant leftovers: Restaurant foods are usually filled with sauces, seasonings and spices. As you get moving, you may feel some heartburn.

4. Soda: Soda causes gas and bloating, not to mention all the sugar you are ingesting. I always say it’s never wise to drink your calories. Stick to water.

5. Sports drinks: This may surprise you, but sports drinks are not good to have prior to exercising. While they provide a quick boost, they won’t provide sustained energy. I would recommend a sports drink after exercise, but you may want to dilute it with some water, as they are high in sugar.

Reader Comments ...

Next Up in Health

Protesters demand removal of NYC statue hailing doctor who experimented on slave women
Protesters demand removal of NYC statue hailing doctor who experimented on slave women

NEW YORK — When Sharon Thompson was a girl, she used to get a bad feeling when she walked by an imposing statue of a man on the edge of Central Park near East Harlem.          On Thursday, Thompson learned the story behind the statue when a local news station produced a piece on it...
7 of the craziest, coolest places to stay in Hocking Hills
7 of the craziest, coolest places to stay in Hocking Hills

Ohio’s Hocking Hills region offers plenty of charming B&Bs, cozy inns and romantic cottages to choose from if you are looking to make a weekend out of your road trip. Here are a few options that are off the beaten path to grab a night’s rest in. Experience the magic and tranquility of camping in traditional Sioux Native American tipis,...
Our ‘brilliant’ cat’ sets a high bar
Our ‘brilliant’ cat’ sets a high bar

In the first week of February, this newspaper published an article entitled, “Are cats actually as smart as dogs? New study says so.” Japanese researchers found that just like dogs, cats could “retrieve and utilize information from a single past event.” Both cats and dogs recalled which food bowls they had previously eaten....
What are your joints telling you?
What are your joints telling you?

After sitting for long periods of time, do you feel stiff? Do you have joint pain that is limiting your movement? Has a past joint injury started hurting again and you are not sure why? “One common cause of achy joints is inflammation,” says Matthew Heckler, DO, of Orthopedic Associates of SW Ohio. “When bones, tendons, and the cushions...
School means backpacks — be sure to use them safely
School means backpacks — be sure to use them safely

It’s back to school time, and for many students, this means wearing a backpack. While a backpack is a convenient storage place for books and school supplies, if overloaded or worn improperly carrying them can spell trouble over time. A study of pre-kindergarten through ninth-grade students found that changes in posture, particularly excessive...
More Stories