We all like results from our efforts in a workout but does fueling before hitting the gym give you better results? This is a complex question as it all depends on what you want from your session and your health needs.
Firstly, it depends when you are exercising. If you are an early gym goer then eating with enough time for the food to be digested can be a challenge. Generally, you need two hours for a meal to be digested and if you are attending a 6am BodyAttack class waking up at 4am to eat may not even be an option. If, however you have health conditions like diabetes then eating before exercise can be important.
If you choose not to eat after a longer time of fasting, like after a night’s sleep, then your body has used up most of its glycogen stores, the form your body stores glucose. Your body switches to its fat stores as fuel because it does not have any reserved glucose stores to use. The down side of this is when your muscles don’t have enough stores glycogen they don’t work as efficiently. So, if you are wanting to hit a personal best in squats you may want to consider fueling beforehand to give your muscles the energy to produce their best force.
Here are some simple guidelines for your pre-workout meal or snack:
- Make it low in fibre and fat and not too high in protein. These are slow to be digested in your stomach and fibre promotes your desire to visit the bathroom. This means you will either feel sluggish and not want to exercise or need to rush to the toilet every two seconds.
- Choose a food or drink which your body is use to consuming. Now is not the time to try the new and improved smoothie at the café around the corner with ingredients you have never tasted before.
- Give your body enough carbohydrates to fuel your muscles.
My top picks for go to pre-exercise meals and snacks:
- Half a cup of oats with chopped fruit and low or no fat yoghurt.
- 1-2 Crumpets with sliced banana and drizzle of honey.
- 1 cup of pasta with a tomato based sauce.
- Fruit smoothie using low fat milk and yogurt and half a cup of frozen berries sweetened with cinnamon.
- Sough dough rye toast (this type of bread is more easily digested than regular wheat based bread) with a banana and a tablespoon of honey.
- Raisin toast with jam spread sparingly.
- Tub of creamed rice with canned fruit in water.
- Tin of sweetcorn.
Coffee is my top pick as a pre-exercise stimulant. Your body only needs 3-5 mg caffeine per kg body weight. This is approximately a cup of coffee (espresso or brewed). Studies have shown that moderate intake of caffeine can assist in your ability to exercise at a higher intensity and reduce the feeling of fatigue. Be mindful though as everyone has different tolerance to caffeine and some people with specific medical conditions should stay away from caffeine all together. The downside of giving your body too much of the delicious coffee bean can be:
- An upset stomach
- Anxiety
- Jitters
- Increased heart rate
- Make it harder not easier to exercise
Take home message: If you are exercising at all you are beating most people when it comes to moving towards a healthier body. Eating before the gym can be beneficial depending on your individual needs or goals for the session. The bottom line is it comes down to what works best for you.
