ASK ME ANYTHING: WHAT TO EAT BEFORE a WORKOUT?

Good morning,

You are in for a good one today …. because I’m going to answer one of my MOST ASKED QUESTIONS in this email. It’s a lot of info, so take some time for yourself, grab a large glass of water or a cup of coffee and let’s get comfy with what is, for some, an uncomfy topic.

“What should I eat before my workout to get the best results?”

You work hard – and fueling your body the RIGHT way will make sure you maximize all of that work to get the best possible results.

I’m going to break it down into three easy steps:

1. WHEN TO EAT: To get the ultimate results from your workouts, you need to be intentional about your nutrition. Some people prefer to workout with an empty stomach – it works best for THEIR digestion. Some people don’t have the endurance or stamina to work out rigorously without some food in their system. What makes you FEEL your best? Do that. Experiment. Try new things. Personally, how I fuel prior to work out depends a few different factors: time of day of my workout, duration and intensity, and whether or not I want to eat post-workout. What’s the right way for you? YOU get to decide.
   
   1. If I am fueling prior to working out, here are a few of my personal boundaries that work best for ME.
      
      1.  If I workout in the early AM, I usually work out fasting and then eat a high protein breakfast within 30 minutes of workout. If YOU require a small smack prior to workout, shoot for 30-60 minutes prior so it doesn’t rest too heavy in your stomach.
         
      2. If workout in early evening or after work, I’m good to eat lunch 2-3 hours prior.

TIP 1: The shorter the window of time before your workout, the smaller your meal should be to avoid upsetting your stomach.

TIP 2: Liquid foods (like a shake or smoothie) also have a faster transit time through your stomach, so they can be a good choice for some.

Bonus FAQ: What about fasted workouts first thing in the morning?

It’s true, some studies show you can burn more fat if you work out on an empty stomach, but studies into whether that translates into actual weight loss show mixed results.

But if your goal is to 1) add muscle or 2) train for peak performance … eating ahead of time can help you get the most out of your workout.

2. WHAT TO EAT: Generally speaking, a balanced meal or snack with high quality carbs, protein, and a small amount of fat.

Carbs – Your muscles run on glycogen, which is the way your body stores and processes the glucose (sugar) it gets from carbs.

When you do shorter or more intense workouts, the glycogen stored in your body is usually enough to fuel your workouts.

But if you’re doing long or low-moderate intensity workouts, your stored glycogen can run out.

Protein – Studies show that eating protein before a workout can boost your:

• Performance
• Muscle growth
• Recovery, and
• Strength

Fat – There aren’t a lot of studies on the immediate impact of eating fat before your workout. That being said, fat is your body’s preferred source of fuel for long and/or low to moderate-intensity exercise.

One downside of eating fat right before you exercise is that it can give you a stomach ache since it may take longer to digest.

Here are some pre-workout meal/snack ideas for you:

• ½ banana + ½ cup of nonfat plain Greek yogurt (or sub berries for banana)
• 1 apple (or a handful of grapes) + 1 hard-boiled egg
• Protein shake with almond milk, ½ cup berries, and ½ scoop protein powder
• Handful of raisins and nuts (2 parts raisins to 1 part nuts)
• Oatmeal with almond milk and fruit
• Keto granola from COSTCO and almond milk might be my new fave pre-workout fuel

3. LISTEN TO YOUR BODY: The most important thing is that you find a formula that works for YOU.

This will depend on:

• Your goals (physical performance vs. fat loss, for example),
• When you work out (morning vs. evening), and
• Any health issues you might have.

And if you DO have health issues, you definitely want to check with your healthcare provider and/or registered dietitian for their input and advice!

I hope this helps! At TRUE FOR YOU WELLNESS we focus on simple solutions that help you reach your goals. We’d be happy to schedule a free 1:1 Discovery call to get to know each other better! Email us at [email protected]

Make it an incredible day,

Stacy Malone, CHC

www.trueforyouwellness.com

REFERENCES:

www.acefitness.org/education-and-resources/lifestyle/blog/2514/what-should-i-eat-before-and-after-my-morning-afternoon-or-evening-workout/

www.healthline.com/nutrition/eat-before-workout#TOC_TITLE_HDR_2

www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition

PS. If you’re looking for an easy and informative place to start improving your health goals, check out our website and upcoming VIP transformation challenges.