What Should I Eat BEFORE I Workout?
You are in for a good one
today …. because I’m going to answer one of my MOST ASKED
QUESTIONS.
“What should I eat
before
my workout to get the best results?”
You work hard - and
fueling your body the RIGHT way will make sure you maximize all of
that work to get the best possible results.
I’m going to break it
down into three easy steps:
1. WHEN TO EAT:
To get the ultimate results from your workouts, you need to be
intentional about your nutrition.
That means eating between
2 to 3 hours before your workout.
But that being said … if you get up early in the morning to workout, you probably don’t have that long of a window.
If at all possible, eat a small snack 45-60 minutes before your workout.
TIP
1: The shorter the window of time before your
workout, the smaller your meal should be to avoid upsetting your
stomach.
TIP 2:
Liquid foods (like a shake or smoothie) also have a faster transit
time through your stomach, so they can be a good choice.
Bonus FAQ:
What about fasted workouts first thing in the morning?
It’s true, some studies show you can burn more fat if you work out on an empty stomach, but studies into whether that translates into actual weight loss show mixed results.
But if your goal is to 1) add muscle or 2) train for peak performance ... eating ahead of time can help you get the most out of your workout.
2. WHAT TO EAT:
Generally speaking, a balanced meal or snack
with carbs, protein, and a small amount of fat.
Carbs – Your muscles run on glycogen, which is the way your body stores and processes the glucose (sugar) it gets from carbs.
When you do shorter or
more intense workouts, the glycogen stored in your body is usually
enough to fuel your workouts.
But if you’re doing long
or low-moderate intensity workouts, your stored glycogen can run out.
Protein –
Studies show that eating protein before a workout can boost your:
Performance
Muscle growth
Recovery, and
Strength
Fat
– There aren’t a lot of studies on the immediate impact of eating
fat before your workout. That being said, fat is your body’s
preferred source of fuel for long and/or low to moderate-intensity
exercise.
One downside of eating fat
right before you exercise is that it can give you a stomach ache
since it takes longer to digest.
Here are some pre-workout
meal/snack ideas for you:
½ banana + ½ cup of nonfat plain Greek yogurt
1 apple (or a handful of grapes) + 1 hard-boiled egg
Protein shake with almond milk, ½ cup berries, and ½ scoop protein powder
Handful of raisins and nuts (2 parts raisins to 1 part nuts)
Oatmeal with almond milk and fruit
3. LISTEN TO YOUR BODY: The most important thing is that you find a formula that works for YOU.
This will depend on:
Your goals (physical performance vs. fat loss, for example),
When you work out (morning vs. evening), and
Any health issues you might have.
And if you DO have health
issues, you definitely want to check with your healthcare provider or
registered dietitian for their input and advice!
I hope this helps!
Josh Hightower
Titan Fitness & Tanning
(254)666-6016
Make sure to LIKE, COMMENT, AND SHARE if you found this helpful.
REFERENCES:
www.acefitness.org/education-and-resources/lifestyle/blog/2514/what-should-i-eat-before-and-after-my-morning-afternoon-or-evening-workout/
www.healthline.com/nutrition/eat-before-workout#TOC_TITLE_HDR_2
www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition
