WHAT TO EAT BEFORE A WORKOUT
YOU ARE A HUSTLER.
You’re a go-getter, an early morning workout-er, a business meeting to boot camp kind of person. For you, self-care is sweet sweat sesh. Your exercise routine is essential. And you're always looking for ways to keep your body performing at its best.
If that description sounded like you, this is your article. Today, we’ll be talking about what to eat 30 minutes before your workout.
Let’s start with the basics here. To hit your specific training goals, it's vital to adequately fuel your body before your workout. However, before we go into what you should reach for when you’re in a pinch, we need to break down the science of your workout nutrition.
GLUCOSE
Glucose, which comes from sugars that have been broken down from carbohydrates in your body, is stored as glycogen in your muscles. Glycogen stores are what provides energy to the muscles in your body. If you’re heading into a tough workout (or any workout, for that matter), it is crucial that your glycogen stores are prepped and ready to go. Otherwise, you’ll experience a low-energy slump during your training session.
So, what do you want to use for your workout fuel? Let’s break it down into three parts: Carbs, protein, and fat.
CARBS
Carbohydrates fuel your glycogen stores, which in turn provide energy to your muscles. Reaching for some carbs before your workout is a great way to boost your energy. Focus on simple, quick digesting, low fiber options. Such as a banana or an apple! Granola bars, a piece of toast with jam, rice cake - even fruit snacks can be good in a pinch!
It is worth mentioning here that different workouts need different pre-workout snacks. For example, if you plan on doing a strength training workout or a shorter duration workout of higher intensity (hello, HIIT day), it is important to focus on fueling your glycogen stores and to avoid foods that are high in fiber or fat right before your workout.
PROTEIN
Protein is also an important factor in your ideal pre-workout snack. A popular way to achieve this is with a pre-workout supplement. Such as whey protein, soy protein, or any other protein powder you prefer. Studies have shown that consuming protein before your workout helps to increase muscle synthesis (AKA muscle building), which can be something to keep in mind if you plan on heading in for a strength training session.
According to most sports nutritionists, an ideal number to stick to would be about 20 grams of protein before your workout, consumed with or without carbohydrates. So, you could opt for a protein shake, cottage cheese, greek yogurt with berries, or a glass of milk before your workout. Just remember not to go too overboard- you don’t want to eat too much before your class. Especially with something more slow-digesting such as protein.
FAT
Fat sources, such as a handful of almonds or other nuts, are also a good option as a quick snack before certain workouts. Think more low to moderate intensity, such as a 30-minute power walk or a bike ride around your neighborhood. Typically you should avoid a high-fat meal before your workout. This helps to avoid digestion issues, ie. don’t go crazy with the peanut butter until AFTER your lift.
In short, the ideal pre-workout snack contains a carb and a protein source. Some of my personal favorites are...
A protein smoothie with fruit and a scoop of protein powder.
A protein/granola bar (bonus, you can finish the other half of these snacks after your workout without any extra snack-making efforts).
Homemade protein balls. Portable, pantry-friendly, and you can switch up ingredients to your liking. Check out this recipe here: https://www.eatingbirdfood.com/easy-no-bake-protein-balls-4-ways/.
WHAT ABOUT POST-WORKOUT FUEL?
Now you’re familiar with how to put together a solid pre-workout snack. Let’s touch briefly on some healthy post-workout snack ideas.
To help promote muscle recovery, opt for something high in protein! This will restore your glycogen levels. You’ll want to get some carbs in as well. You heard that right: carbs are your friend here! A post-workout meal workout should include a portion of carbs, protein, and fat to optimize exercise recovery. Try out some of these options:
A rice bowl with a lean protein such as chicken or tofu with vegetables and peanut sauce.
Avocado toast with an egg on top (brunch goals!).
On the go? Try an apple with peanut butter and a protein shake. You’re still giving your body the energy it needs to recover after your workout without sacrificing too much of your time.
LAST BUT NOT LEAST, WATER!
Alright, we’ve talked a lot about food, but I don’t want it to overshadow the other very important part of your pre-workout fuel: water! It is important to hydrate along with your snack, especially if you know you tend to miss out on your water consumption during the day. Ideally, an hour or two before your workout you’re already hydrating. But if not, make sure to have a glass of water with your snack, or opt for a snack that is higher in water content, such as grapes or sliced watermelon.
So, there you have it! We’ve gone through some ideal pre-workout snacks, given you some post-workout meal ideas, and touched on the sports nutrition behind your workout fuel. With proper nutrition and preparation before your training sessions, you’ll reach your fitness goals!
Got your protein shake all ready with nowhere to go? Check your location above to book your next class.
SOURCES: https://www.healthline.com/nutrition/eat-before-workout#section1
https://www.menshealth.com/nutrition/a19542644/pre-workout-snacks/
