What should you eat before you workout?
If you want to have a killer workout, you need to make sure you are fueling your body correctly. If you are wondering what the best foods to eat pre workout are, this health and fitness article is for you. As a health coach, I often advise my clients what to eat to feel their best, and it’s no different when it comes to their pre and post workout nutrition.
What is the science of a pre workout meal?
Glycogen (stored carbohydrates) is the main fuel source for exercise and our muscles only have limited stores. Consuming glycogen in the form of carbohydrates prior to exercise is necessary to ensure your muscles have access to enough energy, particularly if you are doing high intensity exercise that requires more energy per minute.
As your glycogen stores get used up during exercise, we start feeling fatigued and weaker, signaling that you should stop exercising and replenish your glycogen stores. If you are starting a workout with already depleted glycogen, you will be fighting against your biology; feeling weak, tired and lethargic throughout your workout, as explored in a Journal of Applied Physiology study.
To ensure your glycogen stores are maximized, consume a carb dense meal prior to exercise. If you’re eating three or more hours prior to your workout, you can consume complex carbohydrates like brown rice because your body will have enough time to break them down. If you are eating only up to an hour prior to exercise, consume a simple carbohydrate with a high glycemic index which is more easily broken down, like a banana.
Protein is the second key macronutrient to consume in your pre workout meal. A study published in 2007 looked at the impact of protein in a pre workout meal. The researchers found that participants stimulated an increased anabolic (muscle building) response after consuming 20 grams of whey protein pre workout.
Protein in a pre workout meal has also been shown in a study by Baylor University of Texas to improve muscular strength and performance, and in another study to optimize recovery and muscle growth. It’s recommended to consume at least 20 grams of protein at least an hour before exercise, so it has time to be properly digested.
When it comes to fat, the jury is still out. As previously mentioned, during high intensity exercise, glycogen is the main fuel source. During endurance exercise, fat is a key fuel source, as shown in a study published by the Journal of Sports Science and Medicine, that refers to dietary fat as a ‘primer’ for athletic performance. However the majority of research on fat in pre workout nutrition focuses on diets that are disproportionately high in fat, like a ketogenic or low carb diet.
Pre workout nutrition should consume carbohydrates and protein, ideally consumed around two hours prior to your workout. If you’re leaving it last minute, choose simple sugars and easily digestible proteins; but if you have the time, ideally a meal filled with complex carbs and lean protein will serve you best.
Example pre workout meal 2-3 hours before workout:
Salmon, brown rice and veggies
Chicken sandwich on whole grain bread
Tofu stir fry
Example pre workout meal less than 2 hours before workout:
Banana and peanut butter on toast with a protein shake
Protein oatmeal
Smoothie with fruit and protein powder
Example pre workout meal less than 1 hour before workout:
Protein bar and a banana
If you are just getting into fitness and need tailored dietary advice about how you can maximize your results, reach out to me for one-on-one health coaching in New York and online, in which I will create a custom meal plan for you based on your goals and activity levels. Want to look and feel your best? What you eat is key. Reach out to me today to start health coaching today.
