Fuel Up: What to Eat Before Exercising

Interested in trying a StairMaster workout? How is barre training? Maybe you’re choosing between yoga vs. Pilates or circuit training vs. HIIT. In either case, a great workout begins before you even hit the spinning bike or pick up a barbell – good body nutrition plays an important role in keeping your body happy, healthy, and moving and giving you the energy you need to complete the last set of represents.

You may already know that protein can help repair muscles after intense sweating, but what should you eat before a workout? If you’re looking for fuel-replenishing options to fuel your next training session, choose carbohydrates, proteins, and fats.

What Should I Look for in a Pre-Workout Snack?

If you don’t eat before your workout or don’t eat enough for the day, you may feel dizzy, lightheaded, and unable to complete your workout. However, feeling too full or eating a hearty meal before a workout can cause an upset stomach and may leave you feeling your best.

That being said, pre-workout snacks should be easy to digest to avoid any discomfort while exercising. But it must also be full and full of macronutrients that the body needs to provide energy.

Your body uses macronutrients from food to power your muscles and brain – think of macronutrients as the fuel that powers your internal engine. These macronutrients include:

• Complex carbohydrates – Found in foods such as legumes, grains, brown rice, bread, and fruits, complex carbohydrates provide your body with glucose, which is converted into glycogen, which your muscles depend on for energy.
• Lean Protein – Lean protein can be obtained from meat, poultry, fish, eggs, lentils, or nuts and is the “building block” of the body, providing the structure and support needed to repair and renew muscle, as well as powering many of the body’s functions. Internal processes.
• Healthy fats – Dietary fats help promote feelings of fullness and provide important nutrients such as omega-3 and omega-6 fatty acids.

Now, if your workout goal is to lose weight or lose belly fat, you may be concerned that these foods may only add weight to you. But the purpose of eating them is not only to exercise but also to get the right nutrients. Depending on when you plan to exercise, your pre-workout meals or snacks should incorporate these macronutrients into your diet in a balanced way to ensure that your workout is properly supplemented.

That being said, you’ll need to tailor your pre-workout snacks to the time of your next workout.

What Should I Eat a Few Hours Before a Workout?

You’ve been looking forward to it all day – your favorite group fitness class is scheduled 30 minutes after your day’s work.

Since you may not have time to snack on your preworkout between completing your day’s tasks and packing up, you’ll want to supplement your lunch with a nutritious pre-workout plate.

Meals rich in protein, healthy fats, and whole grains are the best pre-workout meals, such as:

• Pasta with fresh vegetables and chicken sausage
• Grilled fish with wild rice and avocado
• Peanut butter and jelly sandwich on whole wheat bread
• An omelet filled with your favorite vegetables and served with protein-rich Greek yogurt
• Oatmeal with nut butter and berries

If you have time, you may also want to “refuel” with some light but carbohydrate-rich snacks half an hour to an hour earlier. This way, you won’t be overly reliant on protein powder.

What Should You Eat an Hour Before a Workout?

If you’re planning to head to the gym in an hour or so, you probably don’t want to eat a full meal so as not to feel nauseous or overfilled during your workout. Instead, you should opt for a slightly lighter but still filling “small meal” that will give you the energy you need without slowing you down.

Look for foods that are high in carbs and a small amount of protein – eating a high-carb snack an hour before a workout has been shown to boost performance and improve mood. 2

Some of our favorite mini-meals packed with energy-dense complex carbohydrates and muscle-building proteins include:

• Whole wheat toast or nut butter rice cakes
• A boiled egg and a piece of fruit
• Smoothie of bananas, peanut butter, Greek yogurt, berries and spinach
• Mix with nuts such as cashews or almonds, as well as dried fruits such as raisins
• A protein bar and an apple

What Should You Eat 30 Minutes Before a Workout?

Decided to hit the gym on impulse? Make sure you’re filling up with gas! While you definitely don’t want to eat a big meal so quickly before a workout, you still want to make sure your body has everything it needs to sweat.

When planning what to eat before your workout, you’ll want to choose carbohydrate-rich foods for an instant boost of energy, while avoiding foods that are high in fat or fiber – foods that are harder for your body to digest and can lead to little to no discomfort if consumed before a workout. 3

Save your meal for the gym before eating. Instead, look for quick, easy-to-digest, energy-rich carbohydrates that you can eat while getting your gym playlist excited, such as:

• A banana or an apple (add a tablespoon of nut butter on the side for extra satiety)
• Pretzels
• Applesauce
• Sports drinks or energy gels

No matter what time of day you eat, make sure to pair these snacks with plenty of water – hydration is key to helping your body feel its best before, during, and after your workout. The purpose of a pre-workout snack or meal is to help you achieve your workout goals, whether it’s strength training, muscle growth, etc.