Not sure what to eat before exercising? There’s real science in what goes through your lips before a workout. Longer endurance sessions typically consume slow-release carbs, while short, intense workouts require fast-release carbs.
But what are slow-release or fast-release carbs, and how do other macronutrients like protein and fat help you during your workout? Explained to a group of qualified nutrition professionals. I asked for
What should I eat before training?
Your pre-workout nutrition should be determined by the type of exercise you plan to perform and the physiological adaptations you’re trying to achieve (such as muscle gain). (opens in new tab) Or lose weight. But carbohydrates are great for providing energy.
If you prefer exercise such as HIIT, weightlifting, or power training, make it a priority to quickly release high-glycemic carbohydrates that spike your sugar levels for a quick release of energy. Think beverages. If you prefer low-intensity endurance exercise, such as long runs, slow-release carbs planned a few hours to an hour in advance can help maintain energy release over time. In this case, think quinoa, whole grains, sweet potatoes, and legumes.
Rob Hobson, Head of Nutrition at Healthspan Elite, recommends eating something quick to digest before your regular workout, like toast with peanut butter, an oat smoothie, or a banana. (opens in new tab)But for long races lasting an hour or more, Hobson says, it’s ideal to plan your carb intake more carefully. ”.
Rob Hobson is an award-winning Registered Dietitian with 15 years of experience in the industry. He has previously worked with public health authorities, industry bodies and private clients in the UK. He holds a Bachelor’s degree in Nutrition and a Master’s degree in Public Health Nutrition and has lectured at various universities in the UK.
Jamie Wright, Myprotein (opens in new tab) Nutritionists agree that carbohydrates should be the main focus leading up to a workout, but say other macronutrients should not be overlooked. It can further reduce the breakdown of structures (such as muscle), which may contribute to a shorter post-exercise recovery period. I usually recommend consuming carbs before training and protein afterward.
Why You Should Eat Carbs Before Workout
There are actually three different sources the body can utilize for energy. (opens in new tab),protein (opens in new tab)and fat (opens in new tab)All play an important role in helping the body function, but carbohydrates are the body’s primary source of energy.
Fat is available as a source of energy, but normally only when you are hungry and not eating any carbohydrates. So consuming enough carbohydrates is very important for your workout as it will provide you with the energy you need.
Wright explains the science behind it: ATP is simply the body’s energy “currency” and all processes in the body require a certain amount.
“Consumed or stored carbohydrates are like a large daisy chain of smaller units of carbohydrates. “In order to move through the body, these small units must be cleaved from the chain,” he explains. [from carbohydrate] is an example of this and travels through the blood to our cells. When used to generate energy, it enters a series of complex processes known as cellular respiration to produce ATP.
“Carbohydrates generate large amounts of ATP in these processes, so at least in my opinion, and in most of the available scientific literature, they are the best workout-ready nutrients.”
Wright adds that eating carbs before a workout reduces or delays the use of existing energy stores (i.e., glycogen, carbohydrates stored in muscle and liver), allowing you to extend the time you can exercise.
Jamie Wright is a Certified Dietitian with a Bachelor’s degree in Sports and Exercise Science and a Master’s degree in Human Nutrition. He is now Balance’s Chief Nutritionist. A team of fully qualified nutritionists and nutritionists working with everyone from office workers to Olympians.
when to eat before exercise
Most advice says you should eat 2-3 hours before training. Small study published in Nutrients Journal (opens in new tab), compared the effects of 6-h and 3-h pre-feeding regimens in a group of eight active women. In general, performance results were better for her 3-hour group, suggesting that this is indeed the golden time to increase the amount of food you eat.
However, it is not always possible to adhere to the 2-3 hour rule. “Early morning workout If he has a session (especially if he doesn’t want to eat before the session), a carb-rich meal the night before will give him the energy he needs,” Hobson says. say.
Should you eat after exercising?
If the thought of eating before training makes you sick to your stomach, you may be better off not eating at all. Brian Carson, head of science and innovation at Whole Supp and senior lecturer in exercise physiology, tells his Live Science that exercising after fasting can help your body adapt to its ability to use fat as a fuel source. He says it can be promoted.
“We have previously published a systematic review (opens in new tab) A University of Limerick meta-analysis investigating this approach found that when performed in the fasted state, it increased fat utilization during exercise without adversely affecting performance for exercise of less than 60 minutes,” he said. “We recently published a study that looked at pre-exercise carbohydrate restriction and protein intake prior to high-intensity sprint interval training, which suggests that this short, intermittent type of I have found it to be an excellent approach for
Dr. Brian Carson is Senior Lecturer in Exercise Physiology at the University of Limerick, conducting research on the role of exercise and nutrition in regulating metabolism for performance and health. He is also Head of Science and Innovation for Whole Supp. (opens in new tab).
Hobson suggests that other factors help determine whether to plan a pre-workout meal. “Some people like to train on an empty stomach, but endurance athletes often train after fasting. This is known as ‘low training,’” he explains. “The effect of intermittent nutrient intake cycling in this way (intermittent fasting) (opens in new tab)) is the body adapting in positive ways, such as improving fat oxidation (breaking down of fatty acids). This has a glycogen-saving effect and can improve performance during a race. ”
In other words? There is no one-size-fits-all approach to pre-workout eating.Fasting has benefits, but if your body is severely calorie deficient (opens in new tab)may not have the energy to run.
