Wednesday, October 7, 2015

Best and Worst Foods to Eat Before a Workout

I get a lot of questions about what I should and shouldn't eat before a work out. The right foods help fuel and maximize performance and minimize the risk of gastrointestinal distress.

Certain foods should be avoided before a workout, especially for endurance races such as a half marathons or longer.

Worst Foods To Eat Before Working Out!

 1. Sorry, you many not want to eat your Raisin Brand, and several bowels prior would be a major no-no! High fiber foods can pose digestibility issues. Fiber as part of a healthy diet is important for many reasons but does not belong in pre-workout meals. This includes vegetables, several fruits and even whole grains. This can lead to discomfort during workouts as it is hard for your body to digest these during exercising.
2. Fats can cause you to miss out on energy. Because fats take longer than carbohydrates to break down and utilize for energy, fat sits in your stomach causing sluggishness and or discomfort as your body slowly breaks it down. Your pizza is going to have to wait for afterwards, especially if you are prone to eating several pieces at once ;).
3. Foods with a high sugar content can cause a crash in energy levels. The quick rush of simple carbohydrates (sugar) is processed right away and used up long before the workout is over.

Good Options to Eat Before Working out!

1. The meal/snack should be moderate in protein but fairly high in carbohydrates to maximize the blood glucose availability and levels, with 5 to 10 grams of grams of protein and 50-60 grams of carbohydrates. Several good options are:
  • Nonfat Greek yogurt or cottage cheese with fruit
  • Hardboiled eggs and wheat toast
  • Peanut butter and banana with whole grain crackers (but don't go overboard with the crackers)

  • 2. 30 to 60 minutes before exercise is the best time for maximal energy during exercise but it varies with athletes.

    As with every exercise, don't forget to hydrate. Fueling properly can make a huge difference in your workout.

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