Don’t know what to eat before exercising? There’s a real science to what goes through your lips before you work out: In general, you’ll want slow-releasing carbs for longer endurance sessions, and you’ll need fast-releasing carbs for short, intense workouts.
But what counts as a slow-release or fast-release carbohydrate? And how do other macronutrients, like protein and fat, help during training? We asked a group of qualified nutrition experts to explain.
What should you eat before exercising?
Pre-workout nutrition should be determined by the type of exercise you plan to do and the physiological adaptation you’re trying to achieve, such as gaining muscle (opens in a new tab) or lose weight. But carbohydrates are better for providing energy.
If you prefer exercises like HIIT, weightlifting, or strength training, you should try to prioritize fast-releasing, high-glycemic carbohydrates that increase sugar levels for a quick release of energy. Think instant oatmeal and sports drinks. If you prefer low-intensity endurance exercise, such as longer runs, slow-release carbohydrates planned a few hours to an hour in advance will help maintain the energy release over time. Think quinoa, whole grains, sweet potatoes, and legumes in this case.
Rob Hobson, director of nutrition for Healthspan Elite, recommends consuming something fast-digesting before your standard workout, like peanut butter toast, an oatmeal shake, or a banana (opens in a new tab). But for a long run that lasts more than an hour, Hobson says the ideal is to plan your carb intake more carefully, “aiming for up to 4g carbs per kg of body weight, which means eating multiple meals starting four hours before reaching the starting line. ”.
Rob Hobson is an award-winning Registered Nutritionist with 15 years of experience working in the industry. He previously worked with public health agencies in the UK, along with commercial agencies and private clients. He has a bachelor’s degree in nutrition and a master’s degree in public health nutrition and has lectured at several UK universities.
James Wright, myprotein (opens in a new tab) nutritionist, agrees that carbohydrates should be the primary focus before exercise, but says you shouldn’t overlook other macronutrients. “A high-quality protein source can further reduce the breakdown of existing protein structures (such as muscle) and may contribute to a shorter recovery period after training,” she says. “But for the sake of simplicity, and because some may experience digestive issues when taking protein pre-workout, I generally suggest having carbs pre-workout and protein post-workout.”
Why should you eat carbohydrates before exercising?
There are actually three different sources of energy available to your body: carbohydrates (opens in a new tab), proteins (opens in a new tab)Y fats (opens in a new tab). They all play a crucial role in helping your body function, but carbohydrates are the body’s main source of energy.
Fat can be used as a source of energy, but it is generally only used when you are fasting and have not eaten carbohydrates. And the body typically only uses protein for fuel when it can’t access carbohydrates or fats. As such, having a good supply of carbohydrates is crucial for workouts as it provides the energy you need.
Wright explains the science behind it: “When we exercise, our body burns a molecule called adenosine triphosphate (ATP) at a much higher rate than usual. ATP is simply the body’s energy “currency,” and all processes in the body require a certain amount.
“Consumed or stored carbohydrates are like big daisy chains of smaller carbohydrate units. When we eat carbohydrates or need to use our stored supplies, we have to break these smaller units down the chain to transport them throughout the body for energy,” he explains. “Glucose [from carbohydrate] is an example of this and travels in the blood to our cells. If it is to be used for energy, it enters a series of complex processes known as cellular respiration to produce ATP.
“Carbohydrates produce a ton of ATP during these processes, making them, at least in my opinion, and in most of the available scientific literature, the best nutrient to have before a workout.”
Wright adds that eating carbohydrates before training also reduces or delays the use of existing energy stores (i.e. glycogen, the stored form of carbohydrates within our muscle and liver), which can extend the time you can exercise .
Jamie Wright is a registered nutritionist, with a bachelor’s degree in Sport and Exercise Science and a Master’s degree in Human Nutrition. He is currently the head nutritionist at Balance; a team of fully qualified nutritionists and dietitians who work with everyone from office workers to Olympic athletes.
When should you eat before a workout?
Most advice indicates that you should eat two to three hours before exercising. A small study, published in Nutrient Diary (opens in a new tab), compared the effects of a six hour versus three hour pre-feeding regimen in a group of eight active women. Overall, performance results were more favorable for the three-hour group, suggesting that this really is the golden time to load up on food.
However, it is not always possible to adhere to this two to three hour rule. “If you have an early morning training session (especially if you don’t feel like eating before your session), having a carbohydrate-rich meal the night before can help you get the energy you need,” suggests Hobson.
Should you eat after a workout?
If the thought of eating before a workout turns your stomach, there might be some benefit to skipping a meal altogether. Brian Carson, head of science and innovation at Whole Supp and a senior professor of exercise physiology, tells WordsSideKick.com that exercising after a period of fasting can promote adaptation toward your body’s ability to use fat as a fuel source. made out of fuel.
“We have previously published a systematic review (opens in a new tab) and a meta-analysis at the University of Limerick that examined this approach and found increased fat utilization during exercise, with no negative impact on exercise performance lasting less than 60 minutes when performed in the fasted state. “We also recently published research Looking at carbohydrate restriction before exercise and protein feeding before high-intensity sprint interval training, we found this to be an excellent approach for this short, intermittent-type activity.”
Brian Carson, PhD, is Senior Lecturer in Exercise Physiology at the University of Limerick, where he researches the role of exercise and nutrition in regulating metabolism for performance and health. He is also the director of science and innovation for whole supplement (opens in a new tab).
Hobson suggests that other factors can help you decide whether to plan a pre-workout meal. “Some people like to train on an empty stomach, and endurance athletes often train after fasting, which is known as ‘low training,’” he explains. “The effect of intermittently periodizing your nutritional intake in this way (intermittent fasting (opens in a new tab)) is that the body adapts in a positive way, such as improving fat oxidation (breakdown of fatty acids); this has a glycogen-sparing effect and can improve racing performance.”
In other words? There is no single approach to pre-exercise meals. Fasting has benefits, but if your body is in a significant situation calorie deficit (opens in a new tab)you may not have the energy to act.
