Should you eat before a workout? If so, what’s the best option? There’s lots of confusion about what to eat and when the best time to eat it is before a workout. Getting pre-workout nutrition right is one way to boost your performance, rather you’re strength training or doing aerobic exercise. Getting the nutrition component of your workouts right will also help you recover faster after a workout. Here are five tips for maximizing your nutrition so you can get the most out of your next training session.
Whether You Eat Pre-Workout Depends on the Workout You’re Doing
Eat a snack before exercising if you haven’t eaten in the past few hours. You hear a lot about the benefits of working out in a fasted state, but not having enough fuel onboard can take your workout performance down a notch. When you’re trying to make the most of your sweat sessions, that’s not what you want.
If you’re doing a yoga workout, light to moderate intensity cardio, or lifting lighter weights, you don’t need a pre-workout snack, especially if you’re trying to slim down. But if you’re doing an intense strength-training workout or a high-intensity interval workout, a pre-workout snack will help you power through that challenging training session and perform your best. Consider how intensely and for how long you will be exercising before you snack. For lighter workouts, a pre-workout snack isn’t necessary, but be sure to drink enough fluids.
Skip the Ultra-Processed Protein Bars and Shakes and Stick with Real Food
Many commercial sports bars and workout drinks are little more than candy or milkshakes disguised as sports food. Your body is a finely tuned machine that will perform best if you feed it real food. If you’re in a hurry, you might be stuck with a protein shake, but don’t make them your default pre-workout snack. Studies show that commercial protein shakes may contain impurities, including heavy metals.
The Clean Label Project found popular protein shakes containing contaminants such as pesticides, heavy metals, and bis-phenol-A (BPA). Plus, protein powders are overly processed, unlike whole food sources of macronutrients. Make sure you’re not exposing your body to heavy metals and BPA by drinking a protein shake every day. Save them for days you’re in a hurry and need something quick and easy.
How about a whole-food alternative, like oatmeal and a hard-boiled egg, or Greek yogurt with fruit? A banana and peanut butter sandwich on whole-grain bread or Greek yogurt with fruit are other options that will supply your body with the carbs and protein it needs for an effective workout.
Caffeine Can Improve Your Workout Performance Too
Drinking two cups of coffee before your workout can also improve your performance. Studies show that caffeine before a workout bolsters exercise endurance and makes your body more resistant to fatigue. The effects are reduced though if you’re a regular coffee drinker. Caffeine also increases focus and motivation, so you have more brainpower to power through a workout.
Athletes even use caffeine to improve their performance, making it one of the most popular ergogenic aids. The best formula for most people is to consume 3-6 mg/kg of caffeine about an hour before a workout, although there is some individual variation in how people metabolize caffeine.
If you’re a slow caffeine metabolizer, you’re more likely to experience side effects such as palpitations, a rise in blood pressure, or anxiety. Start by drinking a single cup of coffee before a workout and monitor how you feel before adding a second one. According to the Mayo Clinic, up to 400 milligrams of caffeine per day is safe for most adults.
Watch the Sugar Alcohols
Some low-carb protein bars are sweetened with sugar alcohols, like erythritol, maltitol, or xylitol, to add sweetness without the calories or extra carbohydrates. Some sugar alcohols, like maltitol, can cause digestive upset, including bloating, cramping, and flatulence. When choosing a protein bar or drink a shake, read the label carefully. It should tell you whether the product contains sugar alcohol.
It’s best to avoid sugar alcohols if you don’t know how well your digestive tract handles them. If you can tolerate them, they appear to be safe. Erythritol is less likely to cause digestive upset than maltitol. It also depends on your individual tolerance for these sweeteners. Some people can handle only small amounts while others do fine with larger quantities. Your intestinal flora may adapt to sugar alcohols over time so that you can tolerate larger quantities.
Include Some Protein in Your Pre-Workout Snack
If you do endurance exercise, like running, you’re probably more focused on carbohydrates than protein. With bodybuilders, it’s the opposite. They’re intent on getting enough protein to help their muscles repair after lifting weights. But regardless of what type of exercise you’re doing, you need both.
Carbohydrates help replenish muscle and liver glycogen stores, so your muscles have the fuel they need to perform. Protein helps with muscle repair. Even if you’re not lifting weights, running creates muscle damage too that needs repair. The ratio of carbohydrates to protein that many nutritionists recommend is 3 to 1. Three grams of carbohydrates to 1 gram of protein before a workout. Don’t get so caught up in carbohydrates that you ignore the importance of protein.
The Bottom Line
The best pre-workout nutrition is food that tastes good! Whether it’s a fruit smoothie or a hearty snack bar, don’t gear up for an intense workout without the right fuel on board. It can make all the difference for your performance.
References:
- “Arsenic, Lead Found in Popular Protein Supplements ….” 12 Mar. 2018, .consumerreports.org/dietary-supplements/heavy-metals-in-protein-supplements/.
- “Report: Protein Drinks Have Unhealthy Metals.” 03 Jun. 2010, .webmd.com/food-recipes/news/20100603/report-protein-drinks-have-unhealthy-metals.
- Southward K, Rutherfurd-Markwick KJ, Ali A. The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta-Analysis. Sports Med. 2018 Aug;48(8):1913-1928. doi: 10.1007/s40279-018-0939-8. Erratum in: Sports Med. 2018 Aug 9;: PMID: 29876876.
- Pickering C, Grgic J. Caffeine and Exercise: What Next? Sports Med. 2019 Jul;49(7):1007-1030. doi: 10.1007/s40279-019-01101-0. PMID: 30977054; PMCID: PMC6548757.
- “Sugar alcohol: Types, benefits, and risks.” 12 Feb. 2018, .medicalnewstoday.com/articles/320901.
- “Pre- and Post-workout Nutrition for Strength Training.” .acefitness.org/education-and-resources/professional/expert-articles/5390/pre-and-post-workout-nutrition-for-strength-training/.
- Mäkinen KK. Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. Int J Dent. 2016;2016:5967907. doi: 10.1155/2016/5967907. Epub 2016 Oct 20. PMID: 27840639; PMCID: PMC5093271.
- “Caffeine: How much is too much? – Mayo Clinic.” 19 Mar. 2022, .mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678.
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