Pre-Workout NutritionĀ
What to eatĀ before you exercise:
Fueling correctly before your workout will help you perform betterĀ and recover quickly. Ideally, you want to have energy šduring theĀ workout without feeling too full. Hereās how to achieve that idealĀ balance, whether you workout š first thing in the morning,Ā mid-day, or in the evening š.
If you have time: eat two to three hours before working out
A good rule of thumb is to eat a meal containing carbs, protein,Ā and fat about two to three hours before working out. Pre-workoutĀ protein can help you maintain or increase muscle size, helps yourĀ muscles recover faster, and floods your bloodstream with aminoĀ acids. Carbs give you fuel during your exercise — evenĀ short-duration, high-intensity workouts — and help with recoveryĀ while preserving muscle and liver glycogen. They also stimulate theĀ release of insulin, which when combined with protein, improvesĀ protein synthesis. Finally, fats before exercise help slowĀ digestion and maintain blood glucose and insulin levels.
If youāre eating around two to three hours before exercising, youĀ donāt have to drink a protein shake. Any source of protein š¤ isĀ fine, and be sure to combine it with carbs and fat. Try eggs š„š³Ā with sauteed veggies, avocado, and fruit ššš or maybe oatmealĀ with a sliced banana š and nuts. Chicken š with rice andĀ vegetables š± is another great option!
Early morning š exercise nutrition: an hour to 30 minutesĀ before working out
For those who exercise first thing in the morning š, thereāsĀ certainly no reason to wake up two to three hours early š¤ just toĀ eat!
Many people find they donāt need to eat anything at all, especiallyĀ if the workout will last less than an hour. If you wake up about anĀ hour before you exercise, you should eat a small meal that containsĀ mostly carbs and a bit of protein. A piece of fruit or yogurt areĀ great choices.
Try these nutrition guidelines and see how you feel. Do you haveĀ more energy š during the workout? Are you recovering better? IfĀ not, you may need to adjust the type and quantity of food to findĀ what works best for you.
Late afternoon or early evening: a pre-workout snack
If youāre exercising before dinner and youāve eaten a healthyĀ breakfast and lunch, all you need is a small pre-workout snackĀ about an hour or two before working out. This is when a proteinĀ shake might be a good idea, because you donāt want a heavy mealĀ sitting in your stomach. Or try a small snack like nuts š± andĀ fruit š to give you energy. Some people prefer to exercise on anĀ empty stomach — in that case, donāt eat anything after lunch. AsĀ always, be sure to eat high-quality, unprocessed food, and avoidĀ added sugar whenever possible š.
Now go work out šā¾ā½šššš!
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A collaboration with Uplaunch and P6 CrossFit