What fuels our exercise?

ENERGY.

Why is it important to eat before a workout?   

·         Improved performance

·         Focus

·         Prevent early fatigue         

What should we eat before a workout?

Carbohydrates are our body’s preferred fuel source, and can be digested in as little as 15 minutes, supplying your muscles with immediate and available energy.

Below are a few examples of pre-workout meals/snacks:

1.       Oatmeal or overnight oats

Oats are a complex carb that can be digested easily and sustain energy levels for a while.   The addition of dark chocolate adds magnesium, an important electrolyte/mineral that is lost in sweat and is needed for muscle contractions.

2.       Greek yogurt

Greek yogurt has protein, and while protein is not an energy source, it can improve the recovery process and prevent excessive muscle breakdown.  The addition of granola or fruit will give you the carbs you need for energy during your workout.

3.       Sweet potatoes

Sweet potatoes are a complex carb.  Although they take longer to digest than a white potato, the fiber and slow release energy into your system sustains your energy over a longer period of time.

4.        Avocado toast

Avocado is a healthy fat which is also high in potassium, another important electrolyte lost in sweat, also needed for muscle contraction as well as fluid balance.  Note, combining fats with a carb also helps slow the release of energy into your system, offering a more sustained level over a long period of time.

5.        Forgot to eat?  Grab a banana for a quick carb boost.  Add a hard-boiled egg (prepared ahead of time, peeled and stored in the refrigerator) for the addition of protein.

Your snack/meal should contain (at minimum) 30-60g of carbohydrates.  If you add protein, aim for 10-15g.  Carb-rich snacks are best for high-intensity workouts, while the addition of fats is better for low-intensity sessions.

When?  It’s best to consume a pre-workout meal or snack within 3 hours of your workout.  To maximize performance, consume a carb with a protein 30-60 minutes prior to your workout. 

Planning your pre-workout meal or snack helps to ensure that you have the energy you need to get through whatever you'll be putting your body through.