Pre-Workout Nutrition

Have you ever asked if  you should or shouldn’t eat something before a workout?  Do you know what you should eat, or why?

I’m often asked about pre and post workout meals, so I thought I would share a few concepts that will energize your workouts.

First of all, it’s okay to eat between 2.5 – 4 hours before a workout, but the closer to a workout food is eaten, the smaller the meal or snack should be. Otherwise a large serving size right before a workout might come back up. It’s important to eat before a workout; focus on a small meal instead of a huge meal.

What if you workout in the morning?

Most people wake up and head right to the gym, leaving no time for food.  Yeah, you might have debated with yourself whether or not to eat something before a workout, but did you wonder  how low blood sugars will affect your workout?  

In theory, working out on an empty stomach can cause the body to burn muscle because muscle contains sugar that can be broken down, compensating for low blood sugars during a workout.  That’s why I recommend having a pre-workout meal 30-45 min  before all workouts.   This will do a couple of things:  give you  a burst of energy, as well as keep your body from burning muscle.  Also, the meal acts as a primer for your muscles to be worked and allows for faster muscle recovery post-workout.

Preparing a pre-workout meal……

Not consuming fat during a pre-workout meal is essential because fat slows the absorption of food into your body.  Eat foods that are easily digestible!  This allows the protein  and glucose to be shuttled into the muscles as quick as possible for optimal results.  Finding the right combination can promote a noticeable energy burst.  Pre-workout meals contain a  2:1 – 3:1 ratio of carbs to proteins, containing between 50-100 calories as shown below.

Hydration

Along with a pre-workout meal, make sure you’re hydrated.

The American College of Sports Medicine recommends drinking 17 to 20 ounces of fluid 2 to 3 hours before a workout and an additional 7 to 10 ounces approximately 10 to 20 minutes before a workout to ensure the body is properly hydrated going into a strength training workout.

So there you have it, a few concepts that will give you an extra boost during training!  If you have any more questions regarding this topic, feel free to contact me anytime.

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