To eat or not to eat? This is one of the most common questions regarding pre-workout nutrition. Whether you’re an endurance athlete, bodybuilder, or doing a quick at-home workout, it is important to know when and how to fuel your body for optimal health and performance. Here, we will discuss the purpose of a pre-workout meal, as well as what to include to support your active lifestyle.
All About Glycogen
The main goal of a pre-workout meal is to replenish glycogen stores. To understand what glycogen is and its importance, we need to know how our bodies utilize energy. During the process of digestion, carbohydrates are converted into glucose molecules, the body’s main source of energy. When the body does not immediately need the glucose for energy, it is stored as glycogen in the liver and skeletal muscles for later use.
When exercising, the body uses the stored glycogen for energy to maintain blood glucose levels and keep them from changing drastically. Muscles need a lot of energy to move and function, especially during high-intensity exercise. Depleted glycogen stores may result in fatigue, dizziness, weakness, muscle cramping, and reduced athletic performance. Proper nutrition and recovery will maintain glycogen levels in muscles.
Meal Timing
Ideal meal timing before a workout depends on many factors including meal size, macronutrient ratios, and the type of exercise activity. A full-sized meal that consists of a balance of carbs, protein, and fat should be eaten 2-3 hours before exercise. This timing allows adequate time to digest without feeling sluggish or experiencing discomfort during the workout. A smaller-sized meal or snack can be eaten 30 minutes to an hour before a workout and should be more carb and protein-focused.
Simple carbs may be a better option when eating a small meal or snack because they are quicker to digest and will provide the energy needed for the workout. For endurance athletes or anyone exercising for a longer period of time, it might be necessary to fuel during the workout as well. This may include fruit, energy gels, or honey.
The Macros
Carbohydrates: Provide immediate fuel
Protein: Supports muscle repair and maintenance, slows digestion
Fat: Slows digestion and provides sustained energy, may cause discomfort with exercise
A good starting point for macronutrient ratios in a meal is 50-70% carbohydrates, 20-30% protein, and 10-20% fat. These percentages should be adjusted based on individual needs, activity levels, and specific goals.
Pre-Workout Meal & Snack Ideas
|
2 - 3 Hours Before Exercise |
|
|
30 minutes - 1 Hour Before Exercise |
|
Conclusion
Properly fueling your body before a workout can make a significant difference in energy levels, endurance, and overall performance. Understanding the role of glycogen, meal timing, and macronutrient balance can allow you to adjust your pre-workout nutrition to best support your individual fitness goals and fit your schedule. Whether that means you’re eating a full meal a few hours before your workout, or grabbing a quick snack beforehand, prioritizing nutrition will help you meet and maintain your goals.