Should we be eating before a workout?
There’s an old rumor in the fitness world that working out (specifically aerobically) while in a fasted state burns more fat. While one study did show that working out while in a fasted state did result in more fat oxidation (burning fat for energy), the large body of research remains inconclusive.
This study showed that people who fasted overnight did not, in fact, lose more fat than those who fueled themselves pre-workout.
This study not only felt the results were inconclusive but added that this wasn’t tested on professional-level athletes. Furthermore, they recommended that anyone working out in a fast state decrease the intensity of their workouts to promote and support recovery.
Now, I don’t know about you, but I am trying to increase the intensity of my workouts so I can reap the benefits of that metabolic boost that comes from resistance training.
I want to not only get stronger daily, I want to push myself in the gym.
Eating before a workout can help you work out longer and more intensely and it might even help with muscle preservation.
Okay, Fine. But When Should I Be Eating Before A Workout?
If it’s been a couple of hours since you’ve eaten it’s a good idea to “top off” your energy to fuel your workout. This will help keep your energy from dipping at the end of your session. And, if your workout is a dance class, it’ll keep your brain sharp to the end of class!
But don’t forget about fueling up post-workout as well.
The Mayo Clinic suggests that (ideally) you should have a small meal or snack with carbohydrates and protein within two hours of your workout. Eating this way after you work out helps with muscle recovery! If it’s too early for a full meal after your workout, try a snack like Greek Yogurt and berries.
What Should I Be Eating Before A Workout?
Ideally, you’ve eaten a balanced meal of carbs, fast, and protein, before your workout and this meal is – as I said earlier – to top off your fuel tank.
But if you’re a first thing-in-the-morning workout girlie – first of all, you’re a baddie – working out right after a full meal might not sound great to you.
Pre-workout, the focus of your snack or meal should be carbohydrates. This has been shown to improve performance during your workout, especially if it is an endurance-based workout.
So, if this applies to you, focus on getting some quick energy to kick off your workout with a low-fiber, easy-to-digest carbohydrate-focused snack, like fruit. Pair this with your choice of protein shake and you’re off to the races. The best part about this is, that you can sip that protein throughout your workout if you don’t want to drink it all before.
The most important thing to remember about eating before a workout is, that the meal (or snack) is easy to digest so as not to interfere with your workout.
So, instead of opting for a fiber-dense chickpea and cucumber salad to get your carbs and protein in pre-workout, try an apple or other piece of fruit and yogurt or peanut butter.
What’s the Bottom Line?
Eating before a workout will reduce brain fog, increase endurance, and improve performance throughout your workout. Not only that but adequately fueling your body before and after your workouts aids in muscle recovery which means less soreness the next day impeding your progress!
So, do have a habit of eating before a workout now or do you fast? Would you ever consider trying a snack instead of a pre-workout supplement?
Next time you’re hitting the gym, ask yourself,
“Do I think a small energy boost would help me today? Have I fueled myself enough, up to this point in the day, to push myself for the next 45 minutes?”
Let us know how it goes. I, personally, LOVE seeing athletes skyrocket in their progress as a result of properly fueling themselves. Eating before a workout is just the beginning! And if you want more information about timing your meals, workouts, and macros, reach out to us at dancerswholift@gmail.com to ask about our programs.
Want more training tips, maybe even a free workout? Read these from the DWL blog, next: The ABCs of BCAAS: The Science-Based Facts Revealed, Training Tip Tuesday: Knee Hovers for Core Strengthening, Exceed Your Own Expectations: How to Use the Principle of Progression to Overcome Plateaus
