Neither too late nor too early.
In a sense this post is a continuation of my last post. In my last post I discussed that the only way to know if something will work for you is to try it. That’s because we are not the same, everyone is different. What might work for you may not work for me. In this post I’m going to cover what we can eat before our workout so we have energy and can perform as best as we can.
I’m going to discuss two things here; the meal you should eat 2 – 3 hours before, and the snack you should eat closer to the workout. They are different because the first meal will come into play much later into your workout and the snack will play a role immediately into your workout.
If you are eating healthy already, a balance of fats, proteins and carbohydrates than you probably are already eating correctly. Eating this balanced meal will help you if your workout is an endurance type or any type of workout exceeding 90 minutes. It’s important that you have fats in this meal as your body will be looking for fat to metabolize for energy. If fat isn’t available it’s more than likely your body will end up metabolizing protein for energy which it will get from your muscles. Probably something you don’t want to happen.
Some foods you can eat for this meal are peanut butter, almond butter, oatmeal (try to not load on the sugar), beans and lentils, dark greens and other vibrant coloured vegetables, toast with honey or pure jam.
The last food you eat before working out should be a snack high in carbohydrates. You will want to avoid fat and protein as it will take longer to digest, and you don’t want that blood going to your stomach aiding digestion while working out. We need that blood feeding our muscles oxygen during our workout.
But we do need to eat. Maybe that is why some people, or maybe most people don’t eat before working out because they tried this and ate the wrong foods and the results were negative.
Some people may argue that they are still working out, pushing themselves so they are still growing as far as fitness and health goes. Not necessarily true. If your body doesn’t have the fuel to aid your workout, your body is forced to slow down. It cannot perform at that level without getting the fuel it needs. If you have read my posts on high intensity workouts, you know that you get the most benefits working out in this zone. If you have to leave the high intense zone because you run out of fuel and have to drop down to the medium or low intense zone you are no longer getting the benefits. Secondly if you don’t have fuel your body will metabolize what it needs to, muscle. That’s 2 big negatives to not eating a snack before your workout. I’ll even add a third to try to convince you. You’ll feel like crap when you run out of fuel. We have all been there. Working out and dragging our ass through the workout. Afterwards all we want to do is nap. Not a great feeling. Wouldn’t it feel great if you could go through the whole workout feeling pumped, full of energy, and ready to push yourself further? No kidding! Those are the workouts we remember and feel great about.
So what can we eat 30 minutes before training. Carbs. Foods like dates, bananas, oranges, raisins, apples, pears.
Remember that this is a snack and not a meal. If you eat too much your stomach will be busy digesting the food during the workout and you want to avoid that. You will probably have to experiment with what to eat and how much to get the right balance.
Now is the time
Try it. I think you may find this to be one of the most beneficial things to try for your training. What do you have to lose? Nothing really if you think about it. Lets start getting away from the thinking that we eat 3 meals a day, don’t drink water during a workout, and other myths. A lot of these myths do harm to our body. Ultimately it’s you who will benefit. And everyone else will be looking at you in awe, wondering how you have so much energy!
Yours in health,