Help! I'm New! - What Should I Eat Before My Workout

A common and difficult question to answer is- What should I eat before a workout?


This questions is difficult for a number of reasons, but most importantly we all need to recognize that nutrition is emotional. We all have some level of cerebral connection to the things we eat. Grandma’s recipes, home cooked meals, gross meals you had in the school cafeteria, food that made you sick, etc. . . These feelings can be good and bad, let’s just start this conversation with the fact that food can be emotional and the emotions evoked by food can be very different person to person. What works for one, may be totally different for another.


What role does nutrition play in exercise?


Broadly speaking what we eat gives us energy to live our lives, perform exercises, and thrive. What we eat can make us feel good, provide a sense of wakefulness, and fullness, but physiologically the food we eat provides us with calories which our body will use to produce actual movement and function.


It then makes sense that we should eat food before we exercise. If we consume food, we can then metabolize it to create energy for activity.


But what should we eat?


Let’s start basic. I prefer that everyone tries to have a small meal about one-hour before the workout. This small meal should consist of some Carbohydrates, Protein, and Fat.


Simply, a balanced meal.


Examples could be:
Egg, Fruit, Toast
Chicken Salad
Burrito
Turkey Wrap
Lentil Soup


What an eclectic mix, huh? Frankly, what you eat doesn’t matter too much on paper.


Balanced is ideal.


What makes you feel good is what matters most.


Although some clients of mine will bring up the issue that they have a hard time finding food that make them feel good.


Finding foods that sit well on your stomach can be difficult.


There is a bit of trial and error in learning what is optimal. Often times you don’t know what’s good until you’re half way through your workout.


Good starting points are:
Apple/Banana and Peanut Butter
Toast and Jam
Cereal and Non-Dairy Milk
Lightly Dressed Salad
Lunchmeat and Veggies
Fruit Smoothie
Crackers
Fruit
Veggies


Balanced is best, something is better than nothing.


Remember food is emotional. Some food illicit different responses. If eating meat makes you unhappy, don’t eat meat before your workout. If peanut butter has made you sick before, don’t eat peanut butter. If eggs upset your stomach, don’t eat eggs.


There is no right or wrong, but you need learn your preferences.


What about no food?


Working out fasted can work well for some people.


It doesn’t work well for me.


If you do choose to workout fasted or without having eaten recently, just make sure you’re listening to your body and how you’re feeling. Blood sugar can be sensitive for some people. If you’re someone who has had issues regulating their blood sugar, feels light headed with exercise, or has a metabolic condition- consult with a doctor or dietician about your exercise routines and goals before you begin.


Eat healthy, exercise often, and be well.