I don’t often post about nutrition or food despite the fact I’m a wellness and nutrition coach. Instead, I like to write about lifestyle habits including sleep; movement; time in nature; and sustainable living choices. This is largely because nutrition recommendations take into account an individual’s circumstances, goals, age, interests, health state, etc., making it difficult to write in terms suitable for everyone. Living in alignment with nature and adopting healthy lifestyle habits however, tend to be applicable to everyone and yield universal health benefits. That said, today I want to address, in a general sense, a question I get ALL the time. What should I eat before a workout? The real answer is: it depends. Pre-workout nutrition requirements vary based upon type of workout, its intensity and duration, and the individual’s body size, capacity, gender and environmental conditions. However, I do have some general recommendations I want to offer up to you. My best advice is to experiment with different approaches to find what works best for your unique needs. And, of course, seek-out help from a qualified nutrition coach to help you dial it in. Pre-workout nutrition guidelines to consider …
Specifics: Eating 90-120 minutes before training? Choose whole foods. Pair carbohydrates from non- to mildly-starchy vegetables, fruits, and whole grains with ample protein and a small amount of healthy fats. Chew your food really well and keep your portions moderate for good digestion. Eating 30-45 minutes pre-workout? The goal of this small meal is to boost energy for the training itself as well as to prime the body for faster recovery after the workout. Choose simplified protein and carbohydrate foods low in fat and fiber to aid in digestion and absorption of glucose and amino acids and to minimize gastrointestinal distress. Try an easily digested snack made up of 3 parts carbohydrate to 1 part protein. For athletes training at moderate to high intensities experiment with .05 to 1 gram of carbohydrate/1 kg of bodyweight for every hour of exercise. The more work you do, the more you’ll need. Females tend to process carbohydrates slower than males and therefore may need less than the male counterparts. For reference, if you weigh 150 pounds (68 kg) aim to consume 34-68 grams of carbohydrates 30 minutes before a workout. Weigh less? Consume less. More fat adapted? Consume less. Sensitive to carbohydrates? Consume less. My personal favorites are Guru Broo Bone Broth, which is loaded with amino acids and super supportive to the gut. As well as, beet juice with a half of scoop of collagen protein. Again, experiment around these recommendations and ranges and look into hiring a nutrition coach to really dial things in. A note on food choices: The more refined, the faster it will empty from the stomach. When eating just before or during a workout opt for carbs that are high on the glycemic index (refined, low or no fiber) meaning they will quickly and significantly raise your blood sugar and also quickly empty from your stomach into your bloodstream. Examples include: maple syrup, raw honey, fruit or beet juice, and white rice. NOTE: for the most part, steer clear of these types of foods unless you are exercising! A note on hydration: Adequate fluid intake before, during, and after exercise is important for health and optimal performance. Drink electrolytes! Articles to check out:
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