Skip to main content

Pre-Workout Nutrition Myths: Senior Edition

✨Myths and Misconceptions of Pre-workout Nutrition Can Tank Your Workouts✨


Hey Y'all! 

Let's discuss a common question I'm asked- whether seniors really need to eat before a workout? 🤔 

The answer is YES. Good nutrition helps you get the most out of your workouts.💪  

So if you’re focused on staying strong, healthy, and energized, fueling your body with the proper nutrients at the right time can make a big difference! Whether you’re walking, lifting, or stretching, skipping your pre-workout meal can affect your performance and also your overall results.

Some of the benefits of a good pre-workout meal include: increased energy levels, increased muscle protein balance and growth, and improved focus and mental alertness. And while there is no “best pre-workout meal” that suits everyone, experiment with finding your pre-workout nutrition niche. 

Let’s clear up some common myths about eating before exercise. 

Myth #1: Exercising on An Empty Stomach Burns More Fat

The Truth? It’s not that simple!

Many older adults already don’t get enough nutrition throughout the day, and exercising without proper fuel can leave you feeling tired, dizzy, and slow to recover. While you might burn fat during fasted exercise, it doesn’t mean you’ll lose more fat overall. Eating a small meal with protein before exercise can actually help burn more calories after your workout.

For older adults specifically, eating something light before exercise can help maintain energy, prevent that dizzy spell, and protect muscle mass.

Myth #2: Pre-workout Meals Aren’t as Important as Post-workout Meals.

The Truth? Both are important!

A pre-workout meal gives you energy and focus, which can lead to a safer and more productive workout. Some people and athletes are absolutely fine exercising on an empty stomach. For older adults, having energy before a workout helps limit fatigue, prevent falls and lower chances of injury.

Try eating something 30-60 minutes before you start.

Myth #3: Pre-workout Supplements are Better Than Real Food.

The Truth? Whole foods are always a solid choice!

While supplements can be convenient, real food is filling and gives your body fiber, vitamins, and minerals that supplements don’t. I understand that many of us are short on time, but give yourself the time for at least a fruit smoothie. Consult with your physician about adding whey protein for extra protein.

For older adults, real food helps maintain digestive health and provides balanced nutrition.

Extra Consideration... 🧓👵

As we age, we naturally lose muscle mass (called sarcopenia). Eating protein before workouts can help protect muscle and keep you strong. It also helps with balance, joint health, and reduces the risk of injury!

Simple Pre-Workout Snack Ideas

✅ Greek yogurt with berries

✅ Peanut butter on whole-grain toast

✅ Banana with a handful of almonds

✅ Protein shake with a scoop of whey and fruit

✅ Oatmeal with chia seeds


Bottom Line:

Whether you’re 25 or 85, skipping meals before a workout isn’t doing your body any favors, especially if you’re not getting enough nutrients as it is.  So yes, eating a light, balanced snack before you begin physical work is necessary!  

Now, fuel up and get moving? Let’s go! 🌿🏃‍♀️🙌

EM


REFERENCES:

https://www.healthconstitution.com.au/pre-vs-post-workout-nutrition-myths/

5 Post-Workout Meal Tips | ASFA Fitness (americansportandfitness.com)


Labels:

Comments

Post a Comment

Popular posts from this blog

Glossary of Equity & Inclusion Terms

Knowledge is Power: When We're Informed We're Better People 🤓 Hey Y'all!  Before you scoff and roll your eyes.. Hear me out. During orientation at my new workplace, I was given a glossary of terms to become familiar with. Having not worked anywhere that gave a damn about diversity, equity, or inclusion, let alone spent time during the new employee onboarding process to convey it, I was impressed.  The organization's vision is to be known within the community as a force that's committed to DEI. Yeah, this stuff matters, especially since the majority of the staff and clients are POC, those living with mental health issues or disabilities, veterans, seniors, or a combination of the above. This glossary is a tool to increase your awareness (if you're not familiar with these terms) and to provide common language for us to use in conversations.  〰〰〰〰 Ableism  - The all-encompassing system of discrimination and exclusion of people who live with developmental, medical,...
10 comments
Read more

Part 2: CPI De-Escalation Tips

Hey Y'all, I've been focusing a lot on aggressive and violent behavior, as well as exploring strategies to navigate mental health crises, should you find yourself locked in one. These types of situations can emerge quite unexpectedly, and there aren't official protocols or a magic formula for preventing these high-stress events from happening. There are, however, constructive, positive and humane ways to respond and handle these behaviors. These de-escalation tips from CPI are about support not suppression and about seeing each other with the compassion that each of us want to be seen with. 10 Ways to De-escalate High Stress Situations - Be Empathic and Nonjudgemental- Don't judge or be dismissive of the feelings of the person or people in distress. Remember that their feelings are real, whether or not you think they're justified or not. Respect those feelings, keeping in mind that whatever the person is going through could be the most important event in their life ...
2 comments
Read more

Book Review: We'll Soon Be Home Again

Six Stories of Children Who Watched Europe Descend Into Tyranny Sweden's Most Internationally Renowned Graphic Novel Hey Y'all, In an attempt to switch up from my usual content I'll start doing book reviews once a month. For May, I'm reviewing the graphic novel by Jessica Bab Bonde and Peter Bergting titled  We'll Soon Be Home Again.  It's a haunting but necessary read that shares six real stories of children who survived the Holocaust, each one raw and painful. The illustrations are honest and stark; the storytelling straightforward, which somehow makes it hit even harder. As we watch anti-Blackness, anti-migrant, and all forms of hate rise in today’s America, especially against anyone who isn’t cis, white, or Christian, this book feels urgent. For me it served as a history lesson and a warning... I'm going to be honest, this isn’t an easy read, but it shouldn’t be. Their stories are a moving cry for compassion, as each one is stripped of their possessions ...
Post a Comment
Read more