Tips on Pre-Workout Eating
To help maintain our energy levels throughout a workout, and prevent hunger, it’s important to eat well. Also, if you’re bursting with energy throughout your workout, it won’t seem like such a chore to complete!
But what should you be eating? And are there certain foods to be avoided?
Too much, or too little?
It isn’t advisable to eat too much prior to exercise, Dietitian Stephen De Boer explains why, “Your body can digest food while you’re active, but not as well as it can when you’re not exercising, this is partly because your body is trying to do two things, requiring blood supply, and energy simultaneously digesting the food you just ate, and providing fuel to keep your muscles active.”
So, overeating can make us feel sluggish, and can even led to an upset stomach, or cramping.
However, not eating before exercising can also have undesirable consequences. Low blood sugar levels can cause us to feel weak, faint or tired, and it may also affect our mental ability, reducing reaction times.
With our busy lives it is very easy to rush from work, straight to the gym, without taking the time to eat; or instead we reach for the most convenient snack available to ‘keep us going’ until dinner.
But, what can we do to prevent the effects mentioned above?
What should you eat prior to exercise?
Carbohydrate is the preferred source of fuel for our bodies, as it is easily digested, so try to make sure that your pre-workout meal, or snack, includes plenty. However, this doesn’t mean that we should avoid protein and fat, just take care not to eat too much, especially if you’re planning to exercise within the next 1-2 hours.
When should you eat?
- If you’re having a larger meal, eat 4-6 hours prior to exercise.
- If you’re having a smaller meal, eat 2-3 hours before exercising.
- If you’re having a small snack, depending on the content, eat around 1/2-1 hour before exercise.
There are no hard and fast rules per se, and what works for one individual, may not work for another. You should experiment with different foods, and snacks, to find out what works best for you.
Key points to remember when choosing a pre-workout snack/meal:
- Don’t skip meals.
- A high carbohydrate, low fat snack will be more easily digested.
- Fatty meals, or snacks, take longer to empty from the stomach, so these should be avoided.
- Your meal should contain a moderate amount of protein to satisfy hunger.
- Drink plenty of fluids during the day, as well as during and after exercise.
- Start refueling as soon as possible after exercise.
Stay tuned for some top pre-workout snacks!
Did you enjoy this article? Please be kind enough to share it -
You may also like to read the following:
