Long ago, despite knowing better, I would avoid eating anything before heading out for a morning run. You see, ‘knowing’ and ‘doing’ are two different things. It was like I was afraid consume more calories during the day because consuming calories at the end of the day (or in the middle of the night) was more satisfying and comforting.
After registering for my first trail race this all changed. I wanted to feel as good as possible for every workout so I could get stronger and fitter to do what made me feel more connected to myself, the outdoors, and a community of outdoorists. Feeling good meant practicing what I preached and timing food to fuel the work I was doing.
Here is a short list of benefits pre-exercise fueling (especially in the morning)
- Increases energy to your muscles
- Avoids “grumbling stomach”
- Improves energy level and mood
- Helps avoid overeating after exercise or later in the day
The loss of fluid and a reduction in the body’s carbohydrate stores are the two major causes of fatigue in exercise lasting more than one hour. To achieve your goals it is essential that you define your optimal nutrition and hydration strategies.
When you exercise your body needs energy. This energy comes from what you eat and what you drink. The body’s preferred source of energy is carbohydrates that are stored in your muscles and liver as a ‘fuel’ called glycogen.
The body’s glycogen stores are limited and fatigue occurs when glycogen stores are depleted resulting in significant reduction in performance. Crossing the start line with already low glycogen stores is like taking a car out with a half empty fuel tank – you will run out of fuel more quickly and may suffer premature fatigue.
Are you cheating yourself out of optimal training for better performance because you believe it will help you burn more fat? If you are skipping out on pre-exercise fueling opportunities in the form of breakfast, you are losing out on fat burning AND energy in your late afternoon workout according to a recent study discussed here
All that time and effort needs to be supported with fuel to do the job and get the results of increase strength, staminia, endurance, speed, and agility. Working out without having eating anything in the one to four hour “window of energy optimization” only leads to shorter workout times at lower intensity simply because you don’t have the energy on board to do what your training plan asked of you.
MAKE IT HAPPEN
Remember, knowing and doing are different things.
This guide reminds you what to eat and when in the one to four hours before a working out. That is the ‘knowing’ part. The ‘doing’ part is writing down your go-to options for each time frame. By doing this your are accomplishing three things:
- Creating a pre-exercise fueling routine depending when you your workout. The idea is NOT to eat every hour in these four hours but to instead determine based on your schedule that day which hour you will be able to eat.
- Having foods you tolerate well planned ahead of time so you have the food you need when you need it. For example, I always have a energy bars and bananas on hand for my two hour time.
- You will create a positive routine with nutritious options that becomes a reflexive action and takes you less time to incoporate into your exercise routine.
|1 hour or less||2 hours||3 hours||4 hours|
|Water & easily digested carbs||Water & carbohydrates||Mini meal with fluids||Pre-Exercise meal|
|low to no protein, fat, fiber||low protein, fat, fiber||Include some protein, fat, fiber||lean protein, starchy vegetables, fruit, (carbs + fiber), Fat (avocado, nut ro seed buterr|
|100- 200 calories||200-300 calories||300-400 calories||400- 500 calories|
Banana, 16 oz sports drink, or 1/2 sports bar + water
|Examples: Pretzels with water + banana, bagel w/jelly + juice||Examples: Greek Yogurt, 1/2 strawberries, 1/2 granola||Examples: Bean, cheese, &rice burrito OR banana/honey/sunflowerseed butter sandwhich with a glass of milk|
Some people can eat a burger and hop on their bike while others need food to be totally digested before the can even think about exercise. Just ask Scott Jurek, the ultra runner with an ultra digestive system. He has been known to eat pizza and burritos during his run.
Create a plan using the free downloadable at the buttom below (created by my friends at Oregon State Univerisity Health and Human Performane lab). Try out different foods at diffferent times to see what works best for you prior to different types of workouts. Be ready to scratch out foods that didn’t sit so will and write in new items to try.
Keep in mind that a dehydrated body can lead to an upset stomach during exercise no matter what you eat before the workout. For more on hydration read on here.
Bottom line is to eat and/or drink something before you workout to improve the quality of your exercise and ultimatley you performance in life and sport!