Muscles need energy to power a workout. If your muscles don’t have adequate fuel, your exercise performance will suffer, and if you’re diabetic or prone towards low blood sugar, you could end up with hypoglycemia. But what’s the best thing to eat before you head out to pound the pavement or lift weights at the gym? Your pre-workout meal can make a difference in how hard you can exercise and how quickly you become fatigued. What should you eat before working out, and what’s the best time to eat it?
The Best Pre-Workout Meal: What to Eat Before Working Out
You need adequate glycogen stores to fuel a workout, especially if you do high-intensity exercise. Glycogen is a form of stored carbohydrate, and when you don’t have enough of it, you may have to work out at a lower intensity to avoid fatigue or be forced stop your workout prematurely when you “hit the wall”. Eating a pre-workout meal is especially important after an overnight fast when your glycogen stores are depleted.
To make sure you have adequate glycogen stores before a workout, fuel up by eating complex carbohydrates along with a source of lean protein two or three hours before. Protein is not an important fuel source as long as you’re not deprived of calories, but it does provide the building blocks to prevent the breakdown of muscle during hard or prolonged exercise. The carbohydrates you choose should be high in fiber to keep insulin and blood sugar levels stable during your workout.
Try some of these pre-workout meals:
A slice of whole grain bread with peanut butter
A cup of Greek yogurt with added fruit. Greek yogurt is a better choice than regular yogurt since it’s higher in protein.
A bowl of oatmeal and a hard-boiled egg
Turkey sandwich on whole-grain bread
A strawberry smoothie with a scoop of whey protein added. Strawberries are a good choice for a pre-workout smoothie since they’re a low-glycemic fruit that keeps insulin levels stable.
These meals offer a good combination of lean protein to prevent muscle breakdown and complex carbohydrates to provide energy without causing rapid fluctuations in your insulin and glucose levels.
What Not to Eat Before Working Out
Don’t treat yourself to a big, greasy hamburger before you work out even if it is on a whole-grain bun. It’s best to lighten up on fat before a workout since it slows down digestion and can cause intestinal discomfort during exercise. It also makes you feel “heavier”, which can interfere with your performance.
Some people have problems when they eat high-fiber foods before a workout. If you eat a high-fiber meal, your workout could be interrupted by uncomfortable flatulence or abdominal cramping. That’s why high-fiber vegetables and beans aren’t always a good choice for a pre-workout meal even though they’re rich in complex carbohydrates. Most people can tolerate the fiber in a piece of whole-grain bread or fruits better than they can beans and vegetables before exercise.
The Best Pre-Workout Meal?
Eat what strikes your fancy – but make sure it contains complex carbohydrates, a small amount of lean protein and only a small amount of fat. Whatever you do, make sure you’re adequately fueled before heading out the door to challenge your muscles.
References:
Fitness Prescription. August 2006. Page 126.
Exercise Physiology. Theory and Application to Fitness and Performance. Seventh edition. 2009.
Related Articles By Cathe:
Tips for Timing Your Pre and Post-Workout Meals
4 Things You Need for a Successful Exercise Recovery
Refueling After a Workout: Your Muscles Are Screaming for Glycogen
How Much Glycogen Can Your Body Store?
The Role Nutrition Plays in Workout Recovery
