When you pair carbs with high amounts of protein, fiber, or fats, the digestion process takes longer. This can cause an upset stomach or even decrease your performance if you don’t time things right. When you’re exercising hard, your blood moves to your muscles, meaning less of it will travel to the organs digesting your food. If you do snack, you'll want to give your body enough time to process all those nutrients before your sweat session. "And then depending on hunger and/or how long the workout is, a pre-workout snack may be beneficial." "I think it’s most important to have a well-balanced meal within 3 to4 hours of a workout that is at least of moderate intensity," says Collison. How soon before a workout should you eat?
New science shows that as long as you're hitting your protein targets over the course of your day, you're fine. There used to be this whole thing about the "protein window," where researchers once believed that if you didn't get your protein in an hour before or after a workout that your body wouldn't use that protein to repair muscle. Should you eat protein before a workout?Ī little is fine, but your body will still prefer simple carbohydrates as its main source of fuel during your workout. Your body needs extra time to process fat and if doesn't get that time, it'll rebel in the form gastrointestinal upheaval. It's for the same reason that downing a bunch of fiber is a bad idea, says Collison. If you're asking this question because of the Keto diet, just know that eating a high-fat snack or meal directly before working out is trouble. So go with simple carbohydrates like those found in energy drinks, breakfast cereal (dry), or a good old-fashioned PB&J. Fiber takes longer to digest in your body, says Collison, which may lead to GI distress during or after your workout. While fiber is a type of carbohydrate and usually great for diet in general, you'll want to avoid too much of it before a workout. That’s because when you’re grinding it out in the gym, your body requires a lot of energy, which primarily stems from carbohydrates.Īnd the right kind of carbs are important too.
Yes, you should absolutely eat carbohydrates as part of a pre-workout snack or meal.Įating carbs before an endurance workout has been shown to improve performance, according to a review published in the journal Nutrients.
Combine them with some water to help replace the fluids you lose while you sweat.
Here are four things to consider, plus easy snack ideas that you can grab before training. In fact, some people may not even need a pre-workout snack at all.ĭespite all of this, there are a few things to keep in mind when determining when and what to eat before you hit the weight room or head out for a run. That's because, Collison says, the right snack depends on a variety of factors, including the type and intensity of your training, your training goals, the timing of your impending workout, and your individual tolerance for certain foods (read: the amount of GI distress you may or not feel during your workout). "There’s just not an easy answer," says Sharon Collison, a board-certified sports dietitian at the University of Delaware. Eat too much and you'll feel sluggish barely eat and you'll be hangry. That said, finding a good pre-workout snack can be tricky. And, if you don't, the results could spell fatigue, distraction, and possibly injury. While some people can't stomach the idea of eating during or immediately after a workout, plenty of others can't wait to chow down afterward.īut you need adequate fuel to make your workout last. It's also especially frustrating if you feel like you've adequately fueled up before hand.įirst off, know that you're not alone. RAISE YOUR hand if you've ever been in this situation: Your fighting through the last few reps of your last set and you're distracted by something that has nothing to do with your lift-a grumbling stomach.Īnd, if your hand is raised, you'll know that it's really freakin' hard to workout when you're hungry.