To Eat or Not to Eat Before a Workout?

FitnessNutrition

Oct 6

That is the question! Happy Monday, I hope you all nailed your 150 minutes of exercise this past week after reading the last blog post. If you struggled fitting it into your schedule, feel free to get in touch for a little extra help.

This week, let’s bust some myths and finally put the question to rest: “is it better to eat before a workout or is it better to fast?” Let’s clear it up!

“Won’t fasting before a workout help me burn more fat?”

Unfortunately (or maybe fortunately), this is a myth! Exercising on an empty stomach will not cause more fat loss or enhanced performance. This is the most common misconception I encounter with my own clients.

Eating a little something before a workout may allow you to feel better and exercise at a higher intensity.

Time it out:

If you exercise first thing in the morning, or if you’re pressed for time, have a snack 30-60 minutes before your workout.
Exercising later in the day? Your meal should be 2-4 hours before strength training or 3-4 hours before an endurance workout (such as a long run).

What should you eat?

30-60 minutes before exercise:

A snack HIGH in carbs and LOW in fat and fiber. Your body needs to be able to digest the food quickly. Try these:

A piece of fruit with a little nut butter
Yogurt with granola
Dried fruit with some nuts
Avocado toast
In a pinch, chocolate milk or a sports drink will do!

For an ENDURANCE activity:

3-4 hours beforehand, eat a meal HIGH in quality carbs and lean protein, and LOW in fiber and fat. Then have your pre-workout snack, listed above, 30-60 minutes before exercising.

For a STRENGTH activity:

2-4 hours beforehand, eat a meal HIGH in quality carbs,20-30g of lean protein, and lower in fiber and fat. Then have your pre-workout snack, listed above, 30-60 minutes before exercising.