This Is What You Need To Eat Before Your Workout.

To be quite honest, everybody says something different when talking about eating before training. I’m probably going to recommend something another person would wouldn’t. I am sure you’ve noticed it too. I’m about to help you clear that up using science so you understand that you can make your own eating decisions.

To start, I am going to state the facts of macro nutrients:

Protein — Protein helps to maintain, grow, and repair muscles, tissues, and bones. In terms of energy provided, protein is a slower source of energy. You should make sure to eat around 30–40 grams of protein before training, especially if your training takes up a few hours. For longer workouts, protein is effective because it takes longer for your body to use the energy provided by protein, thus making energy available towards the end of a long workout.

Carbohydrates — Carbohydrates are usually a quick source of energy. There are two kinds of carbohydrates, simple carbohydrates and complex carbohydrates. Both kinds of carbohydrates provide energy, but complex carbohydrates are generally healthier than simple carbohydrates. Large consumption of simple carbohydrates, or sugar, may cause a crash. This happens due to an insulin spike from your body’s reaction to the large amount of sugars. Simple carbohydrates are quick activating, meaning they are a good source of energy for a shorter workout. Complex carbohydrates, like fiber and some starches, are generally a slower release of energy carb. Either way, carbohydrates are faster releasing energy sources than protein.

Fat — Fats store energy, insulate and protect organs, and act as messengers to help protein do its job. Fats are the slowest releasing energy source, as it takes your body the longest to break down these molecules. Fats are generally kept on a low scale when eating before a workout because your body may not be able to use the energy from fats in time. (many people prefer not to eat fats before their workouts)

If your workouts are less than an hour, a good protein and carb meal will be beneficial for that workout. Eat at least 20 grams of protein and at least 40 grams of carbs before a quick workout. If your workouts last a few hours, eat more protein along with some carbs. The carbs will act as a faster activating source of energy, while the protein will provide energy for the final stretch of the workout.

For me, I usually eat a high protein meal before working out. I also consume a decent amount of carbs too, but for my sake protein is more important. I train for around 2 hours and eat my pre workout meal an hour or two before my training. I like to train on a relatively empty stomach, so that’s why my pre workout meal is that long before my actual training session.

Ultimately, what you eat before working out stems from the way your body reacts to certain foods consumed. It is known that protein is slower releasing energy and carbs are a quick activation energy. But, some people experience different reactions from their body with different foods.

Some people eat large meals and feel great, while others feel better eating a light meal (me). Some poeple save their carbs for later because they feel sluggish, while the next person priotitizes carbs. So, to really have an accurate testament of what to eat before training, try eating various foods before your training session. Use trial and error to see what works for you. That’s what this is all about; you learning about your own body.

I appreciate you for reading this, and I hope the best for your future in fitness and nutrition. Stay blessed. As always, it won’t matter what you eat before training if your workout program is ineffective. But, luckily, I got you. For an in depth training program, click here.