What to eat before a workout?
Exercise Nutrition: What to eat before a workout?
Fairlife protein shakes, Gatorade, and electrolyte gels are just a few products out there that claim to optimize your workout performance. Then there’s other questions regarding exercise nutrition such as: should you avoid carbs? Do you need to carbo-load? Do you need to consume a protein shake IMMEDIATELY after a workout?
There is so much mixed information regarding exercise nutrition that it can be frustrating to know what to eat before a workout, during a workout, and after a workout. That’s why I am here to provide some recommendations and help you make informed nutrition decisions for your exercise regiment. In the next several Exhalo Fortis blog posts, you will learn what to eat before, during, and after a workout. Whether you just started exercising or you are an endurance athlete, read this blog to learn what to eat before a workout.
Nutrition Before A Workout
Figure 1
Having a crappy feeling workout versus a revitalizing workout has some part to do with the intensity, duration, and type of workout you are doing. However, other factors greatly impact how your workout feels and whether or not you’ll beat any personal records (PRs). One of those factors is definitely sleep (which we will discuss in a different post) and another very important factor is nutrition. What you decide to eat before exercise and WHEN you eat it makes a big difference on how your workout will feel.
When deciding what foods to eat before exercise, first you need to understand the type of energy your body needs and how food can provide the necessary fuel.
Nutritional Goals
You should know that carbohydrates are the preferred energy source by the body. So before you start your workout, your nutritional goal is to “optimize glucose availability and glycogen stores” with the food you eat. Let’s break that down a bit more. Glucose is a type of sugar (sugars are carbohydrates) and glycogen is a bunch of glucose in a long chain (see fig. 1). These long chains of glycogen are made and stored in the liver and in the muscles. Storing glycogen in the muscles allows the body to easily use that energy as fuel. Having a healthy amount of carbohydrates in your meals is absolutely necessary because in the absence of carbohydrates, your body will break down protein from muscles to use as energy. Talk about losing gains! We definitely want to avoid muscle breakdown (also known as muscle catabolism).
Carbohydrate Recommendations
Generally, the amount of carbohydrates an individual needs to consume in a day is 6-10 grams of carbs per 1 kilogram of body weight or 2.7-4.5 grams of carbs per 1 pound of body weight (please note other factors can affect this number such as gender, environmental factors, weight goals, total daily energy expenditure etc.). In order to ensure that you have digested and absorbed enough carbohydrates and have some stored glycogen before your workout, it is recommended to have a meal 4-6 hours prior to exercise. Spacing out your regular, balanced meal also gives your gut enough time to digest the food which prevents gastrointestinal issues during exercise.
Practical Application
If you workout after 5PM: Have a regular, balanced lunch around noon so you’re ready for your workout after work. You do not necessarily have to eat right before your late afternoon workout, but keep reading to find out what the best type of pre-workout snack you can have. Also, as always, be sure to drink water throughout the day. Learn more about water intake recommendations in this previous blog post.
This is an example of a recipe found in the EXFO meal tracking app. I would recommend using two mason jars and splitting this into two servings. Not only are you getting 2 days worth of a perfect pre-workout snack with only 5 minutes of prep time, you are nourishing your body with the correct macronutrients and can quickly reach for this in a hurry.
If you workout early mornings before work or skip lunch prior to your late afternoon workout, consider having a small snack 30-60 minutes prior to exercise. The snack should have about 50 grams of carbohydrates, 5-10 grams of protein, and be low in fiber and fat so it can be easily digested. Ideally, source your pre-workout snack from whole, natural foods and avoid ultra-processed bars. Finding your perfect snack really depends on your unique preferences, tolerances, and physiological responses to foods. Some good examples are a piece of fruit, some oatmeal with your choice of milk, low or non-fat greek yogurt with granola.
Finding your perfect pre-workout snack can take some trial and error. Consider how your gut feels during the workout, how the snack impacts your energy levels, and remember that your rate of perceived exertion towards the workout is also affected by other variables such as stress, sleep, environmental factors, and illness - to list a few. Finding what works best for you can take some time, be patient with yourself and enjoy the journey of finding healthy, nourishing foods that you enjoy.
I recommend not relying on the last minute snack to fuel your workouts. The real work is ensuring that you are eating regular balanced meals way before your workout. If you are not sure what a balanced meal looks like, check out the United States Department of Agricuilture (USDA) MyPlate recommendations.
Nutrition Consultation
Click the image to purchase your nutrition consultation!
If you want to take a deeper dive into your current nutrition habits and make sustainable and attainable changes please do not hesitate to reach out! As an American Council of Exercise (ACE) Fitness Nutrition Specialist, I'm here to provide guidance, knowledge, support, and expertise. In our nutrition consultation, we'll dive into your current eating habits to understand where your calories are coming from, and develop reachable and sustainable goals for you to improve your diet.
In addition to our initial 60-minute consultation, we'll have a 30-minute follow-up session to check-in on your progress. In between our consultations, you'll gain access to the EXFO meal tracking app. Here, you can log meals, see your recommended caloric intake and macronutrient split which is tailored to your unique needs and goals. You also receive a custom meal plan with recipes that align with your dietary preferences. You can also communicate with me via the app for any questions or support to help you stay on track! This program is perfect for anyone who wants to deeply understand their nutrition, make sustainable changes to their diet, and is interested in feeling healthy.
Takeaway
Carbohydrates are the preferred energy source for the body. We need to incorporate an appropriate amount of carbohydrates into regular meals. Generally, the amount of carbohydrates an individual needs to consume in a day is 6-10 grams of carbohydrates per 1 kilogram of body weight or 2.7-4.5 grams of carbs per 1 pound of body weight. A reminder that the amount of carbohydrates can vary depending on your weight goals and activity level. Schedule a nutrition consultation so we can determine your unique needs and meet your health goals.
To improve your workouts, the work begins way before you step into the gym. You need to have regular balanced meals 4-6 hours prior to your workout. If you accidentally missed a meal or if you workout in the early mornings, having a small snack with carbohydrates and some protein 30-60 minutes prior to the workout can be beneficial as long as the fat and fiber content is low. It can take some time to find your perfect pre-workout snack, so try different things and savor the journey.
In the next Exhalo Fortis blog post, I will cover what to eat during a workout. Spoiler alert: the next blog post can help endurance athletes participating in competitions such as marathons, century rides, or triathlons.
