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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)


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