Nutrition has a significant impact on your athletic performance. The term “you are what you eat” is so true and not following it could result into poor performance. You could be training extremely hard in the gym, but research shows what you eat before, during and after your workout may be the difference between meeting your goals or falling short.
Let’s talk carbohydrates. Many people do not like to hear that word because they think it “may make you fat”. The truth is that your body needs energy to perform. Carbohydrates are your body’s preferred fuel source. Your body uses carbs to make glucose which gives you the FUEL…which is actually the energy you need. Fueling up doesn’t necessarily need to happen one hour before a morning workout — it can take place the night before.
Consuming the right food before your workouts or competitions provides the energy needed to compete at your peak. Carbohydrates are often suggested for pre-exercise nutrition, but you should note that not all carbohydrates are the same, and some may have detrimental effects on your performance.
There are 2 types of Carbohydrates– Complex and Simple.
1. COMPLEX
- These carbs are found in vegetables, fruits, whole grains and other food sources that are not highly refined or processed. Your body needs to expend more effort to break these down, so they are absorbed slower than simple carbs. As a result, complex carbs can keep your energy level stable, preferably for exercise. Research has proven these types of carbs can improve your endurance.
2. SIMPLE
- These carbs are also known as simple sugars and include refined foods such as candy, and other high-sugar, processed foods. Simple carbs are absorbed more quickly by your body, but do not provide sustained energy. Simple carbs sometimes result in a “crash” or feelings of fatigue, and they may cause cramps or stomach discomfort when consumed before exercise. Examples are candy bars, and high sugar drinks.
PRE-WORKOUT CARB TIMING
Consider the timing of your pre-workout carbs. If you don’t provide enough time between your meal and exercise, it may not be fully digested. That may result in cramping and discomfort. Consume a small meal 2-3 hours prior to exercise.
GOOD PRE-WORKOUT MEALS
There are a variety of pre-exercise meals that can help your performance. Try combining milk, fresh fruit and a protein powder in a shake. You can add whole grains such as oats or cereal for complex carbs. A solid meal should combine protein and carbohydrates — try a bagel sandwich or pair chicken with a potato. Limit fatty foods before exercise, so avoid pizza, burgers and fried food.
Here are some of recommended pre-workout foods:
- Fruit-Any kind you like! Bananas are great and have potassium that helps prevent cramping.
- Hot or Cold Cereal-preferably a bran-based or whole-grain option. If you crave sugary cereals, sprinkle a little sugar on and you will burn it off during your workout.
- Toast with nut butter or eggs and a side of fruit-whole-wheat bagel or English muffin with protein. Nutella is a great source of protein and what better than a taste of chocolate!
- Smoothies-Blend 1 cup of any fruit with some milk or alternative milk, protein powder for a great way to get ready for your workout.
After a few days of properly fueling your body for your workouts, you will feel better; you will exercise harder and get the results you have been looking for!
Tanya Nofs
Nutritionist and Certified Foodservice Director
Excellent advice! I’ll follow your advice.
Thankyou Tanya Nofs you are always helpful.