Getting ready for a workout isn't just about lacing up those Nikes; what and when you eat and drink beforehand makes all the difference. Yet, few people actually know what fuels their bodies best. Based on expert advice from Dr. Hazel Wallace, also known as @thefoodmedic on Instagram, here's all you should know about choosing the right food and drink before exercising.
Don't Underestimate the Power of Carbs
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Regarding fueling up for exercise, carbohydrates should be the go-to. Despite the ongoing debate, carbs like bread, pasta, and bananas are essential for energy. So, combining them with a bit of protein in a pre-workout meal is the smart choice, especially for those who regularly hit the gym. Don't shy away from those carbs—they're your best friend and the key to powering through an exercise routine.
Perfect Your Pre-Workout Timing
Every meal consumed contributes to one's overall workout readiness, and timing plays a crucial role. So, for the best results, aim to eat a balanced meal two to three hours before exercising. This meal should include carbs and a protein source like chicken or fish. However, Dr. Wallace recommends keeping fat and fiber in check during this meal to avoid sluggishness.
Fiber Is a Slippery Slope
While fiber and fat are essential for overall health, they're not a good choice before a workout. The doctor explains that these nutrients can slow digestion, leading to that uncomfortable, nauseous feeling during intense exercise like HIIT or running. The intensity of the workout should guide how much fat and fiber is consumed—less is more for high-energy sessions.
A Cup of Coffee Goes a Long Way
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Caffeine is the most effective pre-workout stimulant, so a strong coffee 30 minutes before exercising should do the trick. While energy drinks may seem tempting, they often pack a high caffeine punch that can lead to jitters and insomnia if not carefully managed. The same goes for protein shakes. Besides, if you eat a balanced diet, you'll likely get enough protein.
Don't Forget to Fuel Up
Training in a fasted state might seem appealing for weight loss, but Dr. Wallace isn't a fan. In fact, training on an empty stomach can cause a drop in performance, leading to less energy burned during the workout. Also, long runs or bike rides without proper fuel can negatively impact testosterone levels in men. So, while early morning weight lifting might work on an empty stomach, skipping food before extended cardio sessions isn't worth the risk.
Rehydrate Smartly, Not Excessively
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Electrolyte drinks might seem like the go-to for rehydration, but are they necessary for everyone? Unless you're training for a marathon or sweating heavily, water is usually enough. It's possible to calculate hydration needs by weighing yourself before and after long workouts, to account for the water consumed during exercise. However, this level of precision isn't required for most of us.
Preparing for a workout doesn't need to be a complicated process with expensive supplements or elaborate pre-workout routines. Just fuel up with basic, wholesome foods, stay hydrated, and keep the focus on enjoying the workout, not overthinking it.