What To Eat Before A Workout
Many of us know from experience that what you eat (or don’t eat) before exercising can make or break the workout. If you opt not to eat, you run the risk of getting dizzy or lightheaded. Eat the wrong thing and you could be in for a major stomach ache or cramping. (For instance, nippling on some nachos before hitting Barry’s Bootcamp might not be the brightest idea.) There are a lot of factors at play when deciding what to eat before a workout. Sometimes you just don’t have an appetite, especially before an early-morning workout session! Here are a few guidelines to help you navigate picking a pre-exercise snack.
Timing: Eat between 30 minutes to three hours before the workout. This way your stomach isn’t still digesting the food when you get started. Registered Dietitian Jessica Jones recommends having a snack 30 minutes to an hour before your workout. Just ate a full meal? Jones suggests waiting 2-3 hours before exercising.
Hydrate: Okay, so you’re not hungry. That’s not an excuse to skip out on drinking water! You want to avoid being dehydrated, which can result in low energy and muscle cramps or spasms. Hydration needs vary from person to person, but the general guideline is to drink 1-2 cups of water about 2 to 3 hours before exercising. Then have another cup about 20 to 10 minutes before starting the workout. During your workout, stick to small sips of water.
Okay, but what should you actually eat?! The general rule of thumb is that your pre-workout snack should consist of carbs with a side of protein. Carbs give your body energy and will help you feel fueled for your workout sesh. Protein is needed to build muscle, but protein rich foods can be harder to digest. After your workout, opt for a serving of lean protein to help your body repair and build muscle (especially if you are weight training).
Here are some quick and easy pre-workout snack ideas, which can be portioned out based on your macro goals:
Whole wheat toast or a rice cake. Top with nut butter!
Oatmeal with fruit or nuts
Nutrition bar with protein and wholesome ingredients
A glass of regular (or soy) milk
Apple or banana slices with almond butter
A fruit smoothie
Cottage cheese with fresh berries
But remember, you know your body best! It’s okay to workout on an empty stomach if that’s what suits your body and your routine. Still unsure? Book a FREE CONSULT CALL with one of The Habyt’s coaches.