WHAT SHOULD YOU EAT BEFORE A WORKOUT:
Eggs, protein shakes, fruit, bagels, oatmeal or even rice crispy treats! I have eaten all of what I just mentioned and all have their valid reasons, but first should you even eat before a workout? I will cover everything you need to know about preworkout nutrition and how it impacts your workouts. The main reason to eat prior to working out is for fuel and energy. It also depends if your workouts are: strength training, cardio, yoga, boxing or running.
CARBS BEFORE A WORKOUT:
Carbohydrates are the quickest form of energy and are top choices for runners and lifters alike. Going with a complex carb like oatmeal or sweet potatoes can store as a great energy source improving your endurance and strength. However if you consume these foods too soon prior to a workout you can be left bloated and feeling uncomfortable. It can sometimes even make you sluggish and negatively impact your workouts. So, give yourself at least 2-3 hours for digestion with complex carbs.
Fruit like bananas, dates or berries are a great option especially for cardio workouts as it delivers a quick source of energy and can be easily burned. The downside is you may crash on a long workout and leave you drained. When I was training for my marathon on my long runs I would carb load on a bagel and jam. When competing in bodybuilding my diet was very restrictive especially on sugar, however I was able to sneak in a rice crispy treat as a preworkout snack about 15 minutes prior to a strength training workout. The energy rush and carb load was amazing, however I would not recommend this.
The negative side about carbs before a workout are, if you are trying to lose weight you want to make sure you are burning the carbs you are eating. Also, you do not want to workout just to burn the stored carbs. If your workouts consist of light cardio like walking or the elliptical you can also get away without eating prior. This is referred to as fasted cardio. Many bodybuilders and fitness influencers live by fasted cardio for its amazing fat loss benefits.
PROTEIN & FAT BEFORE A WORKOUT:
Protein shakes and bars are also common choices before a workout along with breakfast meals like egg whites. Having protein before a workout will help you maintain your muscle so it does not get burned during your workout. However protein offers very little benefits for energy before a workout, except if it has fats attached to it. Foods that are high in protein and healthy fats like eggs including the yolk, turkey bacon or sausage, tuna, steak and avocados. Fueling up with foods high in protein and healthy fats will reprogram your body to use fat as fuel and will improve fat loss.
Protein shakes and protein bars are common mainly because they are convenient. Most people do not realize although they are marketed as protein supplements, they also have sugar or carbs in the ingredients. That is where the main source of the energy comes from. If you are having a protein shake I would choose one that is not a RTD (ready to go) but choose a protein shake that you have to mix yourself. That way you can use just water to mix and limit the sugar and carbs. Another negative side with having a protein shake prior to a workout is too much liquid in your stomach can negatively impact your workouts especially if you are doing HIIT or ab workouts.
DIGESTION:
Digestion is one of the most important factors to consider when choosing what to eat prior to a workout. You can still burn fat and lose weight if you are eating prior to a workout. If you have Type 2 Diabetes you definitely want to eat carbs prior to a workout. Experiment with foods that you can make part of your daily routine. So, if you are a morning gym goer try oatmeal and some fruit about 1-2 hours before your workout. The more you are consistent the more your body will get used to it, and that will improve your digestion. If you plan on preparing your body to be fueled by protein and fats stick to the same food choices. When you are consistent on the same food choices your body's digestion improves, along with delivering the carbs or fat for your body to use as energy.
CONCLUSION:
As a coach I am constantly asking my clients about their nutrition. If a client is running out of energy or their strength isn't improving I try and recommend changes to improve their workouts. If could be as simple as a banana or rice cakes. If a client is trying to lose a lot of weight and they are getting in great workouts while fasted I just stick to what is working.
TOP 5 FOOD CHOICES:
If you choose to eat prior to your workout here is what I recommend as a personal trainer:
