What to Eat Pre-Workout
In response to Serenity's question: "When and what do u guys eat when exercising?" This is an article originally posted on my own blog.
What should you eat prior to exercise?
Carbohydrate is the preferred source of fuel for our bodies, as it is easily digested, so try to make sure that your pre-workout meal, or snack, includes plenty. However, this doesn’t mean that we should avoid protein and fat, just take care not to eat too much, especially if you’re planning to exercise within the next 1-2 hours.
When should you eat?
* If you’re having a larger meal, eat 4-6 hours prior to exercise.
* If you’re having a smaller meal, eat 2-3 hours before exercising.
* If you’re having a small snack, depending on the content, eat around 1/2-1 hour before exercise.
There are no hard and fast rules per se, and what works for one individual, may not work for another. You should experiment with different foods, and snacks, to find out what works best for you.
Key points to remember when choosing a pre-workout snack/meal:
* Don’t skip meals.
* A high carbohydrate, low fat snack will be more easily digested.
* Fatty meals, or snacks, take longer to empty from the stomach, so these should be avoided.
* Your meal should contain a moderate amount of protein to satisfy hunger.
* Drink plenty of fluids during the day, as well as during and after exercise.
* Start refueling as soon as possible after exercise.
Top pre-workout snacks:
* A small bowl of cereal, or oatmeal, with milk and a banana
* 1 bagel spread with cottage spread
* 1/2 cup of nuts and dried fruit
* Wholegrain crackers with cheese and tomato
* Fresh fruits, such as an orange, banana, apple, pear, plum
* Vegetable, or chicken noodle soup
* 3/4 cup of yogurt with a handful of berries
* 1 wholegrain English muffin, or toast, with peanut butter/honey/cheese
* Half a sandwich, with wholegrain bread, salad, and lean meat
* A smoothie made with milk, and fresh, frozen or canned fruit
* 3 fig cookies
* Low fat granola bar
* Glass of milk, or pure fruit/vegetable juice
* Raw vegetables with hummus
* 1 hard boiled egg
It’s important to start refueling as soon as possible after exercise, and depending on the time of day, this may be your next meal, or just a suitable snack, to keep you going until it’s time for your main meal. Also, try to stay hydrated by drinking plenty of fluids throughout the day, as well as during, and after exercise.
This is by no means an exhaustive list, and you probably have your own suggestions to add. I’d love to hear from you too, what snacks do you eat pre-workout, to help keep your energy levels up?
What should you eat prior to exercise?
Carbohydrate is the preferred source of fuel for our bodies, as it is easily digested, so try to make sure that your pre-workout meal, or snack, includes plenty. However, this doesn’t mean that we should avoid protein and fat, just take care not to eat too much, especially if you’re planning to exercise within the next 1-2 hours.
When should you eat?
* If you’re having a larger meal, eat 4-6 hours prior to exercise.
* If you’re having a smaller meal, eat 2-3 hours before exercising.
* If you’re having a small snack, depending on the content, eat around 1/2-1 hour before exercise.
There are no hard and fast rules per se, and what works for one individual, may not work for another. You should experiment with different foods, and snacks, to find out what works best for you.
Key points to remember when choosing a pre-workout snack/meal:
* Don’t skip meals.
* A high carbohydrate, low fat snack will be more easily digested.
* Fatty meals, or snacks, take longer to empty from the stomach, so these should be avoided.
* Your meal should contain a moderate amount of protein to satisfy hunger.
* Drink plenty of fluids during the day, as well as during and after exercise.
* Start refueling as soon as possible after exercise.
Top pre-workout snacks:
* A small bowl of cereal, or oatmeal, with milk and a banana
* 1 bagel spread with cottage spread
* 1/2 cup of nuts and dried fruit
* Wholegrain crackers with cheese and tomato
* Fresh fruits, such as an orange, banana, apple, pear, plum
* Vegetable, or chicken noodle soup
* 3/4 cup of yogurt with a handful of berries
* 1 wholegrain English muffin, or toast, with peanut butter/honey/cheese
* Half a sandwich, with wholegrain bread, salad, and lean meat
* A smoothie made with milk, and fresh, frozen or canned fruit
* 3 fig cookies
* Low fat granola bar
* Glass of milk, or pure fruit/vegetable juice
* Raw vegetables with hummus
* 1 hard boiled egg
It’s important to start refueling as soon as possible after exercise, and depending on the time of day, this may be your next meal, or just a suitable snack, to keep you going until it’s time for your main meal. Also, try to stay hydrated by drinking plenty of fluids throughout the day, as well as during, and after exercise.
This is by no means an exhaustive list, and you probably have your own suggestions to add. I’d love to hear from you too, what snacks do you eat pre-workout, to help keep your energy levels up?
Views: 13
Tags: Pre-workout, eating, tips
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Comment by Metroknow on April 16, 2008 at 4:41pm -
When I read this article, I had to laugh...Not because it was wrong or anything (it all sounds very reasonable of course), but it reminded me of my old, long-gone "pre-workout" meals.
When I was a teenager I worked just about every construction labor job there is. Probably the hardest work I ever did was mixing and pouring concrete in hard-to-get-to places, like on rooftops or up hills where trucks couldn't go. This particular job was on the island of Palau, in the middle of the Pacific (made famous NOW by the TV show Survivor, much to my chagrin), so there was no heavy equipment to assist at the time - it was hand mixed in a big concrete mixer and then wheelbarrowed to the rooftop, dumped, and shoveled, all in a very big hurry (in 90+ degree temperatures, concrete sets up fairly quickly even with the humidity). HARD work.
So what was my "Pre-Workout" (work was my workout) meal?
4 Bananas (for potassium to reduce cramping)
2 Peanut butter and honey sandwiches, on white bread of course...
2 candy bars if I could get them (a PayDay for protein (good excuse) and a Reese's Peanut Butter cups package, for, well, my enjoyment)
1 entire SIX PACK of Mountain Dew, or Coca Cola in a pinch, for energy.
This was right around the Jolt cola era, but before Red Bull.
Is it any wonder that I'm overweight??? :)
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Comment by Amelia on April 16, 2008 at 7:34pm -
Lol@ Metro.
Thanks Melanie! Very helpful.
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Comment by Melanie on April 16, 2008 at 7:58pm -
Hi Metro & Serenity,
Thanks for your comments, and LOL @ Metro too!!
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Comment by Lisa Newton on April 16, 2008 at 8:55pm -
Great post, Melanie, and it does help to know what to eat when before you work out. I'm one of those people who doesn't eat too much for breakfast, but like a morning workout. Usually a bowl of oatmeal, maybe a banana, but coffee and milk for sure.................:)
@Metro I think I've said I had been to India several times. I always found it amazing to watch the construction there. In the older parts of the cities, not too much modern equipment is available, and because there's so many people, people turned into the machines, kind of. One day, I just sat on a balcony for a while, watching the chain of people carrying concrete in a metal basket resting on their heads, walking up two stories, and then dumping the concrete where it was suppose to go. It went on for hours and hours, basket by basket. Slowly, they filled the support columns. I was fascinated.
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Comment by Metroknow on April 16, 2008 at 9:08pm
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@Lisa: Believe it or not I was only 13 at the time - I was living in suburban VA, going to school with kids with $300 shoes and brand new cars for their 16th birthday...It was a very good reality check for my parents to send me there to spend time with my Uncle. I was permanently, immeasurably affected by the experience. I've seen photos of India -- I'm Dying to go!!!
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Comment by Lisa Newton on April 16, 2008 at 10:42pm
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I'm a big fan of learning the value of work at a young age. I was riding my bike to my first job when I was 14, and that's something you don't forget.
It's been several years since I was there, but it's an amazing place, totally different from the USA. But, it's much more "modern" now. The first time I was there, in 1980, there was a three year waiting list for a telephone..................:)
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Comment by Melanie on April 17, 2008 at 3:04pm
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Thank you!! LOL I'm really happy that you've created this forum, it's great!
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Comment by Metroknow on April 17, 2008 at 4:01pm
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yeah that is true on the calories - the problem is I developed a "taste" for that sort of food, so when the work ended, the eating continued. . . :)
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