Just like a car that needs fuel for it to move, our body also needs fuel in the form of foods and beverages for us to perform better especially during exercise and to get the most out of every exercise session.If we don’t eat enough or if we don’t eat the right kind of foods surrounding our workout, we might:
- Not be able to finish the exercise session or keep up with the desired exercise intensity
- Lose muscle mass
- Compromise our immune system
So, to all of us who have written “mag-eexercise na’ko pramis” as part of our 2021 goals, I’d like to share with you my go-to strategies on what to eat before and after exercise:
1 – 2 hours BEFORE exercise, eat light meals or snacks that are:
High in carbohydrates + Low to moderate in fiber + Moderate in protein + Low in fat Example:
Mashed potato with low fat cheese + Orange juice
Plain cereals with low fat milk
Plain bread + Hard-boiled egg + Juice
1 – 2 hours AFTER exercise, eat snacks that are:
High in carbohydrates + Moderate in protein + Low in fat
Example:
Banana Milk Shake
Tuna Sandwich (use canned tuna in water)
Baked Potato wedges + Juice
Among these foods, potatoes are my go-to snack before and during exercise. This is because it is a carbohydrate-rich food that also contains protein. 1 medium-size potato (148grams) contains 26 grams of carbohydrates and 3 grams of protein. This carbohydrate-protein combination helps us sustain our energy throughout the entire exercise session.
Apart from this, potatoes also contain potassium which is crucial in maintaining fluid balance in the body, especially during exercise. Potatoes also contain vitamin C which plays a role in maintaining a healthy immune system.
Also, one medium potato also contains 110 calories which translates to energy during exercise. Adequate energy helps prevent protein from being used as energy source therefore preventing muscle mass loss.
Most of all, I love potatoes’ versatility and ease of handling. It’s easy to prepare with lots of options (baked, mashed, boiled, turned into pancakes or hash etc). It’s also not messy to eat so it’s easy to bring wherever I plan to exercise – this will be especially useful when we can finally go to the gym or outside of our house to exercise. Until then, please stay at home. 
Bonus tip: Make sure that you also stay well-hydrated during your exercise. Drink enough water before, throughout your exercise session and after.
In my experience as a dietitian and as a fitness trainer, a lot of people tend to get excited about starting their fitness goals every January. However, not many people are aware of how crucial pre- and post-exercise fueling are and how to do it exactly.
This is one of the reasons why some of us are not able to sustain these goals and eventually stop exercising after just a few weeks of starting.
I hope I was able to give you some ideas to help you get your fitness goals to a good start. More importantly, I hope we can work together in making exercise a regular habit that we can sustain until the end of the year and beyond.
Have a great week ahead! 
Reminder: Please consult a doctor before starting an exercise regimen and a dietitian for personal dietary advice.
This post is sponsored by Potatoes-USA Philippines. All opinions stated are my own and references are cited below.
References:
Dunford, M., & Doyle, J. (2019). Nutrition for Sport and Exercise (4th ed.). California: Wadsworth.
Fink, H., Mikesky, A. (2015). Practical Applications in Sports Nutrition. (4th ed). Jones and Bartlett Learning.