By Coach Meredith
Food is Fuel--Just like you put gas in a car to go, we need to put food in our bodies to go.
As most of us know or are learning, it is important to provide our bodies with the right nutrients before exercise. By eating a healthy, well-balanced (well-balanced= a mix of Carbohydrates, Protein, and Fat) meal 1-2 hours before exercise, and another healthy, well-balanced meal within 1-2 hours after exercise, most people can meet their workout nutrition needs. Different types of exercise and different athletes will require different nutrient ratios before, during, and after exercise.
Let’s discuss a few:
What and when you eat before exercise can make a big difference to your performance and recovery.
In the 1-3 hours before your workout, you’ll want to eat something that helps you:
Eating some protein in the few hours before exercise:
Eating carbs before exercise:
Fuels your training and helps with recovery. It’s a popular misconception that you only need carbs if you’re engaging in a long (greater than two hour) exercise session. Carbohydrates also enhance shorter term (one hour) high-intensity training. Unless you’re just going for a quiet stroll, ensuring that you have some carbs in your system will improve exercise performance.
Fats before exercise:
**Note: Your actual needs will vary depending on your size, goals, genetics, and the duration and intensity of your activity.
Here are a few options for Pre-Workout nutrient timing:
Option 1: 2-3 hours before exercise
This far in advance of your workout, it is recommended to have a mixed meal (Protein, Carbs, and Fat) and water.
Option 2: 0-60 minutes before training
Rather than eating a larger meal 2-3 hours before exercise, some people can eat a smaller meal closer to the session. The only issue with that: the closer you get to your workout, the less time there is to digest. That’s why it is generally recommended to have something liquid at this time, like a shake or a smoothie.
It might look like this:
So there you have it—the basics on pre-exercise nutrition. It is important we know how to fuel our bodies properly. Everybody is different and will require different nutrients according to their gender, age, and activity level in order to be able to perform at their optimal physical capacity.