Out of the three primary macronutrient groups needed within your diet each day, carbohydrates are some of the best to consume pre workout for a jolt of energy that you can easily burn through on your run, lift, or HIIT session. There are a variety of carbs to choose from, some better than others, but a simple and digestible carbohydrate will be best eaten pre-workout for the most benefit.
“Carbs are our body's number one source of energy,” explains registered dietitian Zoë Schroeder. “Something like a banana, a piece of peanut butter toast, a granola bar, or a handful of dry cereal are some of my go-to recommendations for my clients.” Opting for foods such as these before your workout will ensure you don’t feel depleted or weak as you exercise, allowing for maximum calorie burn within your workout.
Making sure to eat enough before you workout actually helps to increase the number of calories you can burn and even optimize your metabolism, particularly if you think about your body as a machine which requires fuel to run properly. “There are no magical "fat-burning foods," however, how you can burn more calories is by topping off your fuel stores (aka pre-workout snack) and making sure you are fully hydrated so that you can push the intensity of your workout, which will burn more calories,” notes Schroeder.
The harder you can push in your workouts, the better results you will see and it only stands to reason that you won’t be able to achieve your maximum potential if you’re running on partial fuel. This is why it’s carbs you should be eating before exercise, and not protein or fat. “Anything that is too high in fat or fiber is more taxing on your digestion and might make you feel sick during your workout,” notes Schroeder. “Avoid greasy fast food, big salads, and the like too close to working out. You want to feel energized and light, and GI upset will definitely not help you get the most out of your training session.”
As for when you should be eating your pre workout snack to give plenty of time to digest before you hit the gym, Schroeder suggests eating 30 minutes to an hour before your workout session. This will give ample time for the carbs to fuel your body so you feel energized and ready to go, and you won’t have to worry about heavy amounts of food sitting in your stomach right after you finish eating and begin your workout. “This will allow some time for your body to digest, absorb, and utilize the extra energy without feeling too heavy in your stomach,” says Schroeder.
“A small amount of carbs before your workout helps you to have the energy to get through your workout, push longer, and push harder,” she adds. Following your workout, a healthy serving of protein can help to refuel your muscles, but energy is the name of the game when it comes to heading for the gym, and simple carbs are the best way to get quick releasing, sustained energy for your workout.
Exercise is vital to building up your body and improving your wellbeing, and it only makes sense to create a diet plan which fuels this idea. Eating a banana, granola bar, or slice of peanut butter toast within the hour before your workout can offer an efficient boost of energy needed to work your hardest within your exercise session in order to glean the most benefits.
If you’re running on empty and fail to fuel yourself before working out, it can feel like an uphill battle so it’s always vital to continue to feed, rather than deprive, your body as you work to uncover the healthiest version of you.