We’ve all heard workout advice presented like laws of the universe (don’t eat before you work out!), only to hear the complete opposite opinion peddled just as passionately later on (eat a banana before exercise to boost performance).

So, which is it?

When faced with hearsay about exercise, it’s best to address these issues head on and talk about what we know to be fact, what is still up for debate and what’s pure myth.

Eat a banana before sports

Bananas are often considered a superfood, as they are packed with minerals and sugar that you will need during intense physical activity. They are also especially high in potassium, which can minimise the likelihood of cramps, because bananas help to give your muscles the important mineral salts they need to keep contracting and relaxing — just thinking about cramps makes us squirm! However, some individuals might feel uncomfortable during strenuous activity after eating solid foods. Fortunately, most sports drinks with mineral salts pack a similar amount of glucose as a banana. So this one is a bit of a “yes and no” depending on how your body responds to solid food before working out.

So should you eat before or during exercise?

Speaking of eating, it’s best to refrain from eating at least an hour or more before exercise. However, yes, there are people who can eat soft foods like whipped potatoes or yoghurt a few minutes before exercise and feel fine. The bottom line is, every individual responds differently to pre- and mid-workout foods.

High-endurance activities like marathons, trail runs and football games require sufficient and astute fuelling up before and during the activity. If you are attempting such an activity for the first time, you might want to experiment with different types of energy- and mineral-replenishment foods to find out which one works for you. Endurance athletes are inclined to all kinds of mid-game refuelling foods, such as high-energy isotonics (usually in the form of sports drinks), gels and even baby food.

Avoid drinking cold water right after exercise

The jury is still out on this. Cold water can help us avoid overheating and heat-related injury, but it can also cause important parts of the body to tighten up. Some registered dietitians believe that the feeling of cold water is enough to lessen the perceived effects of fatigue, because it simply feels more refreshing than warm water. According to traditional Chinese medicine, drinking warm or room temperature water after exercise will help increase your blood flow, relieve muscle soreness and reduce tightness. It’s best to try it yourself and see what works best for you.

An ice bath will help recovery

Similarly for ice or ice-cold baths, studies have shown that they help relieve strained muscles and speed up muscle recovery. On the other hand, applying heat to sore muscles or injuries can promote cardiovascular circulation and recovery, and relieve swelling, bruises and clots. You might want to try both hot and cold treatments and see which works for you.

Girls who lift heavy weights will bulk up

On the contrary, ladies shouldn’t be averse to resistance training, as it comes with many benefits. Women don’t pack on muscle mass as easily as men, as testosterone levels are a major determinant in the rate and limit of muscle growth. Ladies, enjoy resistance training safely and within your means, and you will reap rewards like fat loss and increased strength.

A man engaging in resistance training in the Sports Hub gym. Women gain muscle at a slower rate than men because men and women have different hormone levels. PHOTO: SINGAPORE SPORTS HUB

We hope this information will help you figure out what works for you and what doesn’t! Remember to stretch adequately before exercising, especially the body parts you will be exerting.

Singapore Sports Hub offers a wide variety of fun activities, where you can exercise with old friends and make new ones.