Fueling Up Before Working Out

How to Eat Before Exercising

Find What Works for You

Hey Everybody,

Fueling up with the right types of food before working out can noticeably impact your exercise performance and results. I've been there- struuuugling through a gym workout, or puttering along on a bike ride or run, inevitably hitting a wall. 

The culprit?    Lacking proper nutrition or 'gas in my tank'.

The result?     My subpar performance...😬

So, let's discuss why it's important to energize our muscles and how to do so, thereby getting the most out of our workouts. 

Pre-workout Meals Can: 

🚀supply body with fuel

😀enhance mental alertness, focus, and concentration 

💪assist in maintaining proper form, intensity, and technique

Despite what's floating around on Instagram, TikTok or YouTube, there is no one type of pre-workout meal that's the "best of the best" for every individual. More importantly, understanding basic exercise and nutrition principles will enable you to choose the best foods for your needs.  

First Thing: Timing Matters

Timing. 

If you’re aiming for a full meal before working out, experts suggest eating 2-3 hours before your desired workout. Doing so gives your body enough time to digest and absorb nutrients.

Personally, I feel weighed down when working out on a full stomach. In fact, before I figured out my preferences, I'd push through sessions in this bloated state only to make myself sick. 😓😵 

Over time my eating routine complemented the type of workout I'd perform. 

So, if I hit the gym for 45-60 minutes of strength training, I'd eat a full meal at least 2.5 hours beforehand. Conversely, for a moderately chill, long bike ride I could manage with just a snack 30 mins to an hour or so beforehand. 

Regardless of what form of exercise you choose, timing matters. Try to eat a meal containing carbohydrates and protein at least 30 minutes to an hour before your workout. 

Next, Choose the Right Foods

If you're like me and you like lifting weights, that's gonna require some energy, usually in the form of carbohydrates. Carbs before a workout provides readily available energy to power your muscles and maintain training intensity.

Carbs act as the primary energy source for workouts. The body breaks them down into glucose, filling your glycogen stores and fueling your muscles during exercise.

A pre-workout meal containing complex carbs, like brown rice or sweet potatoes, provide sustained energy. However, simple carbs that digest easily, like protein shakes work as well and won't weigh you down as much.

Lean protein, such as chicken or fish is vital for muscle growth and recovery. And some protein before training helps create a positive muscle protein balance and promotes muscle growth after the workout.

Healthy fats provide long-term energy but aren't the primary energy source during exercises like weight training or HIIT. There's nothing wrong with a spoonful of peanut butter or a slice of avocado toast before training. 

Personally I 💕 avocado, cheese and Triscuits pre or post workout, but you don’t have to include them (fats) in your pre-workout meal if you don't want. Ultimately, it's up to you.

Here are 2 of my favorites PWMs-- Savory and Sweet

Fried Egg with Whole Wheat Toast and Avocado

1. Egg (egg whites or whole eggs): A versatile protein source that gives your body the ideal protein for building muscle.
2. Whole wheat toast: Provides complex carbohydrates and fiber for sustained energy.
3. Avocado: A source of healthy fats that aid in nutrient absorption and provide additional energy. Optional: Everything bagel seasoning

Greek Yogurt with Mixed Berries and Walnuts

1. Greek yogurt: High in protein, calcium, and probiotics, supporting muscle growth and digestion.
2. Mixed berries (e.g., strawberries, blueberries, raspberries): Antioxidant-rich fruits that offer carbs, vitamins, and fiber.
3. Walnuts (or other nuts/seeds): A source of healthy fats and additional protein for sustained energy.

Drink Up!

Dehydration severely compromises our ability to perform our best during a training session. Staying hydrated is essential, so before grabbing those kettlebells and barbells, y'all should attempt to drink at least 16-20 ounces of water in the hours leading up to your workout and continue to drink water throughout the workout to replace fluids lost through sweating. 

During longer workouts or if you train in a hot environment and sweat profusely (like me), a sports drink with electrolytes like sodium, potassium, calcium, and magnesium can help maintain your fluid balance.

Heavy Meals Can Hinder

While it's important to eat a meal before your workout, you should avoid eating heavy meals like Thanksgiving dinner for lunch, that will weigh you down or make you feel sluggish. Your exercise performance could be hindered by it.

Stick to foods that are easy to digest and won't cause an upset stomach during the workout. A hefty meal 15 minutes before a squat or swim session will just chillax in your stomach and could make you nauseous instead of energized. I know from experience!

Fasted Training Tips: Learn From My Mistakes!

Let me start by premising with this statement: Fasting isn't for everyone. 

I enjoy training fasted in the morning, especially if it's mild to moderate cardio, however, soon thereafter I'm having my pre-workout shake and after my stomach has settled from the workout, I'll consume my meal. 

• If you're taking medications with your meals or have any other health complications, clear this with your doctor/dietitian before starting fasted exercise.

• Don't fast, then train, then continue fasting for many hours afterwards.

• To counteract the fast, eat enough calories and protein during the day.

• If feeling weakened, dizzy, overly tired, and your form and intensity is suffering, break the fast and eat some simple carbs or have a protein shake. You gotta check yourself before you wreck yourself! #IYKYK
  

Research is hit or miss on the possible pros and cons of fasted cardio so it's challenging to make definitive conclusions about its impacts on health. Some studies say it could increase fat burning while others contradict those claims.

For me, it's about personal preference. You determine what works for your body and performance. Just stay hydrated y'all. Check in with your body during the workout and follow it up with nourishing foods.

Alittle about Supplements

Creatine, caffeine, BCAAs, and beta-alanine are often recommended before a workout. I primarily use caffeine and a pre-workout powder, but that's just me.

-Caffeine

Among many other benefits, caffeine has been shown to improve performance, increase strength and power, help reduce feelings of fatigue.

Caffeine is found in coffee, tea, and energy drinks, but it can also be found in pre-workout supplements and pills.

Caffeine’s peak effects begin 90 mins after consumption. However, it has been shown to be effective even when ingested 15–60 minutes prior to exercise. My caffeinated PW drinks peak in 15-20 mins.

-Multi-ingredient pre-workout supplements

Some people prefer products that contain a blend of the supplements.

Caffeine, creatine, beta-alanine, branched-chain amino acids, arginine, and B vitamins are among the most commonly used ingredients in these products.

These pre-workout supplements have been shown to increase work output, strength, endurance, anaerobic power, reaction time, focus, and alertness. The particular dose depends on the product, but it’s generally recommended to take them about 30–45 minutes before exercise.

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I guess that's all I have! 

Again there's no one size fits all approach. The most important thing is to listen to your body. 

Adjust your meal timing to fit your workout schedule and individual needs so you can give your body and muscles the proper materials to grow and to perform at its best. Let's Go!

 

EM

REFERENCES:

5 Pre-workout Meal Tips | ASFA Fitness (americansportandfitness.com)

Pre-Workout Meal Strategies: What to Eat Before Training – StrengthLog

International society of sports nutrition position stand: caffeine and exercise performance - PMC (nih.gov)

The effect of acute pre-workout supplementation on power and strength performance - PubMed (nih.gov)

Fasted Cardio: Pros, Cons, Safety & Who Should Try It | mindbodygreen