Yoga :
Avoid eating anything heavy or anything within two hours of starting, if you intend to twist your body into a rotating triangle or upside down into a handstand. Hartley warns that bloating or gas makes it difficult to get into a medical state. Keep your calorie intake low (100–200 calories, mostly from unprocessed carbs) if you want to practice yoga more than four or five hours after each meal. Avoid beans, dairy and other foods that make you sick.
Spinning/Cycling :
According to triathlete Martine, cyclists are known for their unconventional snack choices. “It’s not uncommon to see riders pull a bag of boiled potatoes or a homemade rice bar out of their jersey pockets in the middle of a route,” she remarks. Academy of Nutrition and Dietetics spokesperson Heather Mangieri, M.S., R.D.N., C.S.S.D., L.D.N.
Recommends salty snacks like these to keep sodium levels from dropping too low if you plan on cycling for more than 45 minutes or if the weather is hot. No matter your taste in snacks, Rumsey recommends eating 150 to 200 calories with 30 g of carbohydrates, along with some protein or healthy fat for endurance, before getting on your horse for 45 minutes or more.
Swimming :
According to Martine, a two-hour swim session can burn up to 1,000 calories. A combination of basic and complex carbs, together with a small amount of protein or fat, will keep you floating for roughly 150 to 200 calories, even though your caloric expenditure will be significantly lower after 45 minutes in the gym pool. Swimming, like yoga or boot camp, requires a lot of twisting and turning, so it’s best to avoid eating anything that can make you sick before your workout.
Boot Camp Class :
Boot camps typically combine cardiovascular exercise with strength training, giving participants the best of both worlds. According to Rumsey, when you do hard intervals, your muscles need more glycogen. Be sure to include a little more than 30 g of carbs with your 150–250 calorie snack if you haven’t eaten in the past three to four hours. Sims recommends adding 10–15 g of protein, preferably not from soy because it has low leucine concentrations, to aid in muscle repair and rebuilding after exercise. Also, according to Mangieri, it’s best to give yourself at least an hour or two to digest your snack before you work out.
