Should you eat prior to your workout? This is a rhetorical query… and the answer is of course.
There wouldn’t be a whole area of research dedicated exclusively to pre-workout nutrition if its benefits weren’t proven. It is true that eating during specific times around training can maximize the effectiveness of your workout. Today, you will learn why it’s important to ALWAYS eat prior to working out.
This blog will discuss the importance of fueling yourself before hitting the weights or running the court.
The basics of pre-workout food
Understanding why pre-workout nutrition is so important will help you choose the right foods for your workout. First, exercise requires energy. Exercise can only be done by your body if it breaks down stored energy from food or storage sources like muscle, liver glycogen, and fat. The “energy” that is stored in your body can be limited, and it may take some time for the energy to be converted into ATP.
Do you feel sluggish when starting a workout? It takes time to “kickstart your system” If you don’t eat before training, it is likely that your body requires time to use stored energy. What’s the source of that stored energy?
You have a constant supply of ATP, or energy in your blood. This energy can be used immediately and provide you with energy. The phosphocreatine energy system will last for about 10-15 seconds after that. The anaerobic energy system and the aerobic energy system can last from 2 minutes up to several hours, depending on what fuel is being used.
The NASM-CPT Podcast: Inside the NASM Certified Sports Nutrition Coach Course
FUELS UP TO LEVELS UP
What is broken down to provide energy if you do not eat prior to training? Your muscles and liver will health down stored carbohydrates or glycogen. This process is known as glycogenolysis, and it is the fastest way to produce ATP. It is the only way to generate energy when exercising at high intensities. Your body can oxidize stored fatty acids to produce energy at lower intensities. However, the process is slow.
Why is it important to have a meal before exercising? You are providing your body with energy that will give you greater strength, focus and help prevent injury. Pre-workout meals or snacks are all about enhancing PERFORMANCE. Even 30-60g carbohydrates consumed 30-60 minutes before training can increase the time until exhaustion and prevent early fatigue.
What are the best foods to eat before a workout? When we consider our energy systems, carbohydrate is the primary fuel that powers ALL of them (regardless exercise intensity). In as little as 15 minute, carbohydrates can be digested. They provide your muscles with instant and available energy.
The fats in your body can also provide you with energy. Fats are used at lower intensity because they take longer to digest and absorb.
Do you want to know what to eat right after your workouts? This blog is a great resource on nutrition and recovery.
What kind of pre-workout food should you eat?
The body does not require “energy” to exercise or to consume protein. It’s a strange concept, but true. It is not possible to increase your training time or intensity by consuming protein before you exercise. It can help to delay muscle soreness and provide extra recovery for the body.
What are your favorite pre-workout snacks/meals? Below are a few sample meals. For more information on how to improve your nutrition and performance through food, take the NASM Certified Sports Nutrition Coach Course.
Oatmeal/overnight oatmeal with honey, dark chocolate, and fruit
Oatmeal contains complex carbohydrates that are easy to digest and provide energy for a long time. Add honey and different fruits to the mix, and you can maximize carbohydrate absorption. Different types of carbohydrates absorb through different transporters.
In the intestine, for example, fructose and glucose are absorbed by different transporters, which allows maximum carbohydrate absorption. Dark chocolate contains a lot of magnesium. Sweat contains an important mineral/electrolyte that is required for muscle contraction.
Greek yogurt bowl with Granola
It is never a bad idea to consume protein at any time. Consuming protein before a workout can help boost recovery and prevent excessive muscle loss. Is there a benefit to eating protein before a workout? This makes it less important to consume protein right after your workout. Protein doesn’t give us the energy that we need during exercise. So you should add some carbohydrates, like granola or fruit, to get the boost!
Sweet potatoes
The sweet potato is a complex carbohydrate that’s extremely rich. It takes longer to digest a sweet potato than a white one, but the slow release of energy and fiber in your system will keep you going for a while.
Avocado toast
Avocados are high in potassium and are a health fat choice. Sweat also contains an important electrolyte that is necessary for muscle contractions and fluid balance. The combination of fats and carbohydrates also slows the release of energy in your body, allowing you to have a more sustained level of energy over time.
Sushi (but no fried sushi)
Sushi is a perfect “light” meal that contains protein, carbohydrates and electrolytes. It also has healthy fats! Protein helps to prevent muscle breakdown. Carbohydrates and fats provide energy. Soy sauce is a good source of sodium to help you stay hydrated.
The effects of a lack in nutrients can be very catabolic, even if the exercise is low intensity or less than 45 minutes. Catabolism is the breakdown of larger molecules into smaller ones.
When you do not have enough fuel, your body will begin to use stored energy and muscle tissue for energy. Low blood sugar levels and dehydration are two major risks. If you combine these two phenomena, you increase the risk of injury or illness.
SUMMARY
Do you need to eat a snack before working out? Answer: YES. You can follow these guidelines to fuel up before a workout:
You should consume a meal or snack 3 hours before exercising.
A carbohydrate rich snack and protein should be consumed 30-60 minutes before exercise to optimize performance.
Your pre-workout snacks should at least contain 30-60g carbohydrates. If you are an active, advanced athlete or individual you can use more advanced calculations. You should aim to consume 1g/kg carbohydrates at least 60 minutes before training.
Add 10-15g of protein to your snack before working out.
For high-intensity workouts, carbohydrate-rich snacks work best. Fats are better for sessions with low intensity.
About Author
