What should I eat Before my Workout?

I am often asked by my Fitness Challengers "What should I eat before I workout and how soon before?"

The answer really depends on two factors:

1. Your overall diet and
2. How intense your workout is.

If you eat small, balanced meals every few hours while you’re awake, you don’t really need a preworkout meal strategy. Your body should have ample fuel to get you through any workout around an hour or less. While longer workouts have specific needs.

However, if you go longer than 3 hours without eating, you should determine your needs based on a few things. First, how hard is your workout? Easy aerobics and other work where your heart rate doesn’t exceed 140/150 bpm (easy yoga, slow jogging, cycling, hiking, etc.) don’t use a lot of fuel (blood sugar and its back-up, glycogen) and can be done effectively on a fairly empty tank. Good hydration (water only) should be all the fuel you need.

Harder workouts, like INSANITY, P90X, or really any of the Beachbody programs that is hard for you, all have an anaerobic interval component which burns your limited stores of glycogen. Your body stores glycogen until you need it, but when your diet is very lean, like most Beachbody diet plans are, you will almost certainly deplete these stores before the end of your workout if you haven’t eaten in a while. This condition, called “bonking,” causes your performance to instantaneously plummet.

Here are some general rules to avoid the dreaded “bonk.”

Now this doesn't mean you get to eat 3 separate meals in the hours leading up to exercise. Rather, pick the one that best suits your day.

3 hours prior to a workout: Eat a well-rounded, light meal. As long as it’s not too many calories (more than 500-ish), most of it will be turned into fuel by the time you begin. Almost any meal in any Beachbody diet plan fits this mold, as you have ample time to digest.

 

2 hours prior: Eat a light snack that’s mainly carbohydrates. Something that’s 4 parts carbs to 1 part protein with little fat will ensure there’s time to convert it into glycogen. “Energy foods,” something like granola with yogurt and fruit, is ideal.

 

Less than 1 hour: Try not to eat during the last hour before your workout. If you haven’t eaten in hours, liquid fuels, like Results and Recovery Formula, or easily digestible carbs, like half of a banana, will digest fast enough to help you during the later stages of the workout when your glycogen would otherwise run out.

 

1 hour prior: Eat very light, no more than 200 or so calories at around a 4:1 carb to protein ratio. Any extra protein and fat will hinder your workout. It’s similar to the 2 hours prior snack, but since your body can only convert 200 to 300 calories into energy in a given hour you’ll want to keep the portions smaller.

I hope this is helpful for those of you who don't workout first thing in the morning. 

For those who do workout first thing in the morning usually water is enough to get you through the workout because your body can store glycogen overnight.  However if you do find that your tank is running low in the morning and your performance just isn't what it should be during your workouts you can try eating a banana (or half, depending on your size) or a half serving of Results and Recovery Formula in the morning just before your workout. If you feel better during your workout after doing this, especially near the end, you’ve figured out that you’re running out of glycogen.

If this is the case you can do one of two things:

Keep eating the banana or something similar (about 100 calories of mostly carbs); OR
Add a serving of carbohydrates (rice, sweet potato, etc.) to your evening meal. Both should accomplish the same thing.