Pre-Workout Nutrition
Imagine trying to drive a car with an empty gas tank – it's simply not going to perform at its best. Similarly, our bodies require proper nourishment to function optimally during exercise. Whether you're a casual person trying to stay fit or a seasoned athlete, what you eat before a workout can make a significant difference in your energy levels, endurance, and overall performance.
Why is it important to properly fuel before exercise?
Oftentimes athletes focus only on training and fail to realize the importance of other factors such as nutrition, including what to eat before they start exercising. Eating proper foods before exercising can both enhance your performance during exercise and allow you to feel better after it. Some athletes may find it difficult to maintain the same intensity going into a workout fasted or hungry, leading to decreased performance and limitations to their workout.
What to eat before a workout and when?
During intense exercise our bodies primarily burn carbohydrates for energy, making them the most important thing to consume before a workout. It is important to aim for complex sources of carbohydrates while refined sweets and sugar are high in carbohydrates, they are not an ideal food to eat before a workout, as they may lead to cramps and crashes during exercise. Some ideal sources of complex carbohydrates may include:
Fruits such as apples and bananas
Whole grains such as oats, brown rice, and whole-grain bread
Timing is also equally important when it comes to eating before workouts. Eating too soon may lead to painful stomach cramps that may force you to cut your workout short. It is ideal to eat a healthy meal containing some protein to keep you full and some carbohydrates to fuel you 3-4 hours before your workout to allow for proper digestion. Ideally consume a snack consisting of primarily carbs if you are only 1 hour out from your workout.
What foods to avoid?
While it is important to fuel before exercise, there may be some foods to avoid before a workout to avoid discomfort during the workout. Primarily these foods are foods high in fat and protein, some of these foods may include:
Heavy Fried foods
Sugary foods and sweets
Spicy food
Foods high in fiber such as beans
Pre-workout hydration:
Hydrating properly before a workout is also important, as you lose water in the form of sweat during exercise. Inadequate hydration can lead to fatal consequences depending on conditions from a decrease in performance to even life-threatening emergencies. Aim to drink water throughout the day before your workout and water 30 minutes out from your workout to ensure you are hydrated. It may also be helpful to add additional electrolytes to your water before a workout for better hydration.
Conclusion:
Pre-workout nutrition plays a vital role in optimizing performance, enhancing endurance, and supporting overall fitness goals. By fueling your body with the right balance of carbohydrates, protein, and healthy fats before exercise, you provide your muscles with the energy they need to perform at their best.
Sources:
American Heart Association. “Food as Fuel Before, During and After Workouts.” Heart.org, American Heart Association, www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts#:~:text=Ideally%2C%20fuel%20up%20two%20hours%20before%20you%20exercise,away%20oxygen%20and%20energy-delivering%20blood%20from%20your%20muscles.
Gunnars, Kris. “What to Eat Before a Workout: 13 Foods to Try.” Healthline, Healthline Media, www.healthline.com/nutrition/eat-before-workout.
Masterson, Caitlin. “What to Eat Before a Workout.” Forbes, Forbes Magazine, 28 Feb. 2022, www.forbes.com/health/nutrition/what-to-eat-before-workout/.
Mayo Clinic Staff. “Exercise: 7 Benefits of Regular Physical Activity.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 22 May 2021, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506.