Training is extremely important. It may even be the biggest part of your day. However, some workouts just feel off, like you’re tired, unfocused, and lack energy. This could be the result of bad meal timing or less-than-ideal meal content before a workout.
You may also purposefully leave meal time for after a workout, such as the practice of fasted cardio for fat loss. The truth is, without proper fueling, you’re missing out on amazing gym sessions and potential gains.
Food has a huge impact on our bodies. What we put into our body can not only contribute to our physical appearance and abilities, but can even impact our mood and mental health.
Sure, you probably put a lot of thought into those post-workout meals, because the hunger you feel after a workout can be intense. However, pre-workout snacks and meals can be just as important for your gym progress. It is understandable that life gets in the way and you may lack the time or appetite for a pre-workout meal.
While many people can easily complete a fasted workout, there are several reasons you should reconsider. Not eating before a workout can lead to severe lightheadedness and nausea due to low blood sugar levels. There is no denying that this alone can make a workout incredibly difficult.
Furthermore, lack of energy, focus, and power due to inadequate energy leaves you more susceptible to injury and more likely to end your gym session early. This is detrimental to reaching your fitness-related goals and can leave you feeling defeated and hungry!
There are several myths surrounding workouts and food. We’ll discuss the top two food and fitness myths below that can potentially keep you from reaching your goals.
We’ve already debunked the “eat whatever you want when you want” myth, so it’s probably no surprise that there are a few foods you should avoid before working out. We aren’t here to tell you how to eat, but to minimize chances of an upset stomach or sluggish training sessions, try to steer clear of:
Now that we’ve gone over the worst pre-workout meals, you’re probably wondering what’s left! You may be surprised at the wide variety of delicious foods to choose from when putting together your pre-workout sustenance.
If you’re on a cutting diet or are on a weight loss journey, you may stray far away from carbs. However, if you’re wanting to push yourself in the gym and boost your performance, carbs are really a necessity. You’ve likely heard of athletes slamming down plates of pasta before big competitions. This practice actually has a lot of factual and scientific evidence.
Carbs are great energy boosters, helping to regulate blood sugar levels and replenish depleted glycogen stores. Glycogen is how our muscles store glucose, which you can get from carbs. Carbs provide you with energy without eating away all your hard-earned muscle.
This is especially important for endurance workouts because you run the risk of losing significant muscle if not properly energized before and during your session. However, even shorter high-intensity sessions, like HIIT or weightlifting, can benefit from the energy provided by carbs.
Good sources for pre-workout carbs are:
Fat is often the neglected macronutrient. While it’s true that of all the macronutrients, it is fat we need the least of, fat is still incredibly important for proper bodily functions. However, don’t consume too much fat prior to a workout as this can result in temporary but uncomfortable digestive issues.
It is best to pair these foods with a protein or carb. Fat is especially useful for endurance trainers, such as long-distance cyclers and runners, and can even prevent certain types of injury.
Good pre-workout fat sources include:
When we do strength training and weightlifting we actually create small little tears in the muscle fibers. These muscles then work to repair themselves, which is how you achieve muscle growth. Protein is needed for this muscle repair to occur.
While you should strive to eat protein throughout the day, there is a lot of science behind the benefit of pre-workout protein. Furthermore, protein pairs well with carb sources, making a more satiating pre-workout snack.
Good sources of protein for a pre-workout snack include:
Hydration is just as important as proper nutrition. Without adequate water intake, your performance will likely be severely inhibited. This is one reason fruit is such a great pre-workout snack as it is both hydrating and a great source of carbohydrates.
Many sports drinks promise an abundance of electrolytes. However, we put those on the avoid list because typically, the sugar content outweighs the electrolyte content.
Electrolytes are incredibly important when working out as we lose most of our electrolytes when we sweat. Salt is a good example of electrolytes, which help your body retain necessary water. Electrolytes also aid muscle movement and decrease your risk of short-term injuries or muscular pain.
If you’re someone who suffers when you eat before a workout, it may boil down to timing. Ideally, pre-workout meals should take place 2 hours before your workout. However, if you workout early in the morning or are busy up until workout time, simply lessen the density of your meal rather than skipping it altogether. This will help you avoid any feelings of uncomfortable fullness while still providing a good amount of energy.
Individual needs vary when it comes to fueling the body and there is really no exact formula. What works best for you will likely take some trial and error. Be sure to take into account the type of workout and length of workout you’re doing, in addition to your own individual needs.
Your body works hard in the gym, so why not treat it well through high-quality sources of energy and a good balance of macros? What you eat is highly important.
Not only does food play a role in body composition, but it also makes a huge difference in the way you feel and, therefore, the effort you put into your gym sessions. Next time you’re hitting legs or hopping on the treadmill for weight loss, think about the fuel you’ll need to perform at your best level.
