If you’re trying to lose weight through running and gym workouts, is it better to burn kilojoules by working out before eating, or afterwards?
The timing of your meals won’t change the number of kilojoules burned during a workout (for running, that’s about 140kJ/km).
However, timing will affect how you feel and perform when you train. If you’re not properly fuelled up, a workout can leave you feeling tired and shaky, and this will compromise the intensity and duration of your exercise.
To make sure you have plenty of fuel in the tank, eat two to four hours before your workouts. Include easily digested foods that are high in carbohydrates – such as pasta, cereal, yoghurt and fruit and veg.
To speed recovery, refuel immediately after your workouts with more carbohydrate-rich foods, plus a bit of protein from foods such as lean beef, chicken or fish and skimmed or soya milk.
For optimum weight loss, it’s also important to balance kilojoule intake with physical activity level throughout the day. Eat more when you are more active, and less when you are less active.
Loading ...
I train at 5 in the morning in the gym. First on the treadmill and then weights. How should I approach this- in connection with eating before?
I also train very early in the morning and the last thing you want to do the moment you wake up is eat something..I’ve found that a high protein shake works wonders to keep your stamina throughout your workout/run.
You talk about carbo loading in your article but what about all this talk on protein building muscle? I hardly touch carbos anymore although I’m not certain that any of that is true? Could you possibly write an article on the subject for us please?
140kJ (around 35 Calories) per km ??
The figure is highly dependent on body weight, biomechanical efficiency and condition, but that is one awesomely efficient (and fit!) runner !
I’m only an enthusiastic amateur (half-marathon time just under 2 hours), but for me (male, 47yo, around 82kg), that figure is around 80 to 85 Calories per km running at 10 – 13 km/h.
Anyone else care to offer a comparative figure ? I’d be interested to see the spread.
I am a little heaver than you Sparks, but with similar pace and I have a similar burn rate to yours. 35Ca / km is probably for a gentle walk for most people or perhaps Caster’s burn rate?
That kj rate was also the first thing that jumped out at me. Im not sure about the exact rate but its about 100kcal per km. When i run 10kms I avg about 1000kcal, 15kms is about 1500kcal etc so I dont agree with that. Im 27 weigh 79kgs and Im 1,8m tall. It does vary according to your fitness but that sounds extraordinary!
Only 140kj/km – can that be right?