It is very important to know what to eat before a workout. That’s because you have to be well nourished in order to get the most out of your physical activity. Put another way, you cannot exercise well unless you eat well. While what works for one person may not work for another, general guidelines can help steer you to the best pre-workout foods for you.
Foods for Morning Workouts
If you like to exercise in the morning, you need to make sure you have the energy to give to your workout. Even if you did not do much after dinner, by breakfast you have most likely exhausted the energy from the food you ate the evening before. (Yes, we use energy when we sleep!)
If you are just going for a brisk walk, a glass of water may be all you need. However, the best plan for morning workouts is to eat a balanced breakfast an hour or two before you exercise. Whole grain bread or cereal, reduced-fat milk, juice, and a banana will give you the carbohydrates you need. Feel free to drink a cup or two of coffee if that’s what you usually do.
If you can’t wait an hour to start your workout, have a snack; orange juice, a sports drink, or an energy bar will raise your blood sugar to where it needs to be for your workout. Another option if you simply cannot eat before your morning workout is to have a good snack before you go to bed.
General Guidelines for What to Eat before a Workout
If you exercise later in the day be sure to leave two or three hours after a small meal and three or four hours after a large meal before you start your workout. If you eat too much you will be not only be sluggish you will also run the risk of getting diarrhea or stomach cramps during or after your workout. If you don’t eat enough you will not have enough energy to exercise effectively. Be sure not to eat any new foods before a workout; you don’t know how your body will react, and you sure don’t want any surprises during your workout.
Your body needs carbohydrates, protein, fats, and fluids in order to exercise optimally. Carbohydrates, especially healthy carbs like fruits, vegetables, and whole grain cereals and bread, provide quick energy. Protein builds muscles and provides energy for the long haul.
Your personal metabolism and preferences as well as the duration and intensity of the planned workout affect what you should eat, how much, and how often. Without going into specific foods, here are general guidelines for a good pre-workout meal. Your pre-workout meal should:
- Be low in fat and fiber;
- Have a moderate amount of complex carbohydrates such as whole grains, fruits, and vegetables. Carbs should make up about 70 percent of the calories of your pre-workout meals.
- Include lean protein, for about 15 percent of the total calories of your meal;
- Include fluids; and
- Consist only of foods you know your body tolerates well.
Most people benefit from eating small snacks before, and even during, their workouts, such as:
- Energy bars;
- Energy drinks;
- Sports gels;
- Dark chocolate (more antioxidants and less sugar than milk chocolate);
- Oatmeal;
- Trail mix (dried fruits and nuts);
- Yogurt;
- Hard-boiled egg;
- Fruit, especially bananas;
- Protein shakes;
- Whole grain bread or crackers with peanut butter;
- Granola bars;
- Milk.
Be aware that not all sports drinks or energy bars give you what you need before a workout. Look for sports or energy drinks with about 15 grams of carbohydrates, 110 milligrams of sodium (salt), and 30 milligrams of potassium in one eight-ounce serving. Energy bars should have about five grams of protein, some carbs, and very little fat. Read the labels to make sure you do not choose a glorified candy bar with lots of calories and little protein masquerading as an energy bar.
Pre-Workout Fluids
To prevent dehydration you need to take in enough fluids before, during, and after your workout. Drink plenty of liquids with your meals. The American College of Sports Medicine recommends two to three eight-ounce glasses of water during the two or three hours before your workout and about four to eight ounces of water for every 15 minutes of your workout. Of course, warmer weather and more intense exercise may require more water. Water helps your body stay cool, so it is particularly essential during hot weather to keep your temperature from going too high.
When you are hydrated your urine will be a light, straw color. If the color changes it usually means you need more fluids.
Water is all you need to stay hydrated, but if you are exercising intensely and sweating profusely you may need to replace lost sodium and carbohydrates. Sports and energy drinks provide an easy way to recharge.
Know What’s Right for You
If you want to exercise effectively you need to know what to eat before a workout. Whether you are a serious athlete or you are trying to include regular exercise in your busy schedule, you need to eat right before, during, and after your workout. If you don’t, not only will you not get the workout you need, but you may decide to quite exercising altogether because you just don’t have the energy for it.
Just as you need to figure out which physical activities are best for you, you need to figure out which foods are best to fuel your workouts. Base your decisions on these general guidelines and you should be good to go. If you would like some help figuring out a food plan that works with your exercise plan, considering consulting a registered dietician.