When we workout, our bodies require fuel to support energy production within the muscle tissues. Unsurprisingly, the food we eat directly supports these bioenergetic pathways! Proper pre-workout nutrition can greatly boost your performance while delaying fatigue and soreness.
However, there are a few important considerations, including what, when and how much to eat or drink, to get the most out of your pre-workout fueling.
What should I eat before I work out?
Glucose is the body’s primary ingredient for energy production. Through complex biochemical processes, our bodies are able to turn glucose into ATP, a molecule that can be used by our bodies to power exercise and high-intensity cardiovascular activities.
Glucose is found in carbohydrates, including starches, grains, fruits, and dairy products. It is also found in commercially made sports nutrition products, like drinks, bars, gels, and powders.
Not all carbohydrates are equal though, especially as they relate to exercise performance. Complex carbohydrates contain fiber and are more bulky to digest and metabolize. This means they take longer to leave the gut before they eventually arrive at the skeletal muscle. These slower digesting carbs may support energy demand during exercise if they are consumed at meals.
Simple carbohydrates – like glucose, sucrose, and maltodextrin – take less time to digest and metabolize and are generally well tolerated when ingested before and during exercise.
Dietary fat should be minimized pre-workout to prevent delayed gastric emptying. Similar to fiber, fat takes longer to leave the gut and get to the muscles. There are triglycerides stored in the skeletal muscle that can be used as an immediate energy source in low-intensity, steady-state activities. You do not want to rely on dietary fat pre-workout to provide fuel during exercise.
Ingested protein can be beneficial to get ahead of the catabolic effects of exercise (when muscles get broken down to provide energy). Recent research suggests that consistent feedings with protein throughout the day work best, with an emphasis on meeting your protein target within a 24-hour period. If you choose to ingest protein immediately surrounding your workout, then the type does not matter, although whey protein has the most favorable research behind it as it is the quickest digesting protein.
When and how should I eat before I work out?
Timing your pre-workout nutrition is dependent upon the type of exercise, the intensity and duration of exercise, daily nutrient intake, and individual tolerance.
While it is advised to eat within 2 hours before working out, some athletes cannot tolerate it. Therefore, a meal consumed 3-4 hours prior to working out may work better.
Your pre-workout meal should be well balanced, consisting mostly of carbs and protein. Lower fiber carbohydrates may be preferred as they are generally well tolerated at this time. They minimize gastrointestinal distress during exercise, such as cramping and nausea, and promote quick energy to the working muscles.
Summary
Pre-workout nutrition is highly individualized and is dependent upon the type of exercise you are doing, your training goals, and body composition goals. It can also influence your recovery nutrition. An optimal pre-workout meal can support muscle protein synthesis, tissue recovery, and glycogen repletion. Individual needs may vary from the above recommendations. For more specific nutrition planning to optimize performance, consult with a sports dietitian.
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References
Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. (2017). International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33. https://doi.org/10.1186/s12970-017-0189-4
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006