I find that sharing questions I receive helps many people. Today I respond to a question about eating before your workout.
Q: How far in advance of working out should you eat and what should you eat?
A: Giving your body the right combination of nutrients before a workout can provide the energy to perform and recover better.
Each of the macronutrients plays a role in performance and recovery.
- Protein stimulates muscle protein synthesis which aids muscle growth and recovery
- Carbs provide your body with glucose which is your muscle’s main source of energy during shorter workouts and high intensity exercise
- Fat plays a role in providing fuel for longer, low to moderate intensity exercise
For best results, consume a meal 2-3 hours before your workout. The meal should contain a balance of protein, carbs, and fat. The extra time you have before your workout allows your body time to digest the nutrients and make them available for use during your workout.
Good examples of meals to eat 2-3 hours before a workout include:
- Lean meat with veggies and brown rice
- Whole grain bread with egg, avocado, and a side of fruit
- Oatmeal with peanut butter, blueberries, and a protein shake
If you are pressed for time, you can still eat a meal 45-60 minutes before a workout. The meal should be smaller. Instead of a balance of macronutrients, your meal should consist of mostly carbs and some protein.
Good examples of meal s to eat 45-60 minutes before a workout include:
- Banana or apple with nut butter
- Blueberry and banana protein smoothie
- Hard-cooked egg and toast
Eating too much food before a workout may cause stomach discomfort, bloating, or nausea during your workout.