One of the most common questions that I receive from new clients on a regular basis is what they should eat prior to their workout. I believe the reason why this question is so popular is because there are so many different theories, opinions and quite a few misconceptions that have turned a relatively simple topic into one that is now confusing and overally complex. Therefore I’ve decided to break down pre-workout nutrition and re-simplify this topic that has been perplexing so many people for so long.
What Type of Person Are You?
To have a better understanding of how pre-workout nutrition works you have to have a better understanding of how your body operates. I always tell our clients that no one knows their body better then they do. Therefore when it comes to fuelling your body properly, it’s important to pay close attention to how it reacts when you incorporate certain foods into your diet. For example, if you get an upset stomach or dry/itchy throat after drinking a glass of milk or from consuming a piece of cheese, then there’s a good chance that you are lactose intolerant (or at least partially lactose intolerant). The same can be said for carbs and fats. I’ve worked with numerous clients over the years who respond better both mentally and physically to a high fat / low carb diet. And I have just as many clients who I’ve worked with who respond better to a moderate carb / low fat diet. You have to find out which types of macronutrients your body responds best to and then implement them into your pre-workout nutrition.
What Time of Day Do You Train At?
Unless you have a fairly flexible work schedule, chances are that you typically train around the same time each day. If you are someone who likes to train first thing in morning then you’re most likely going to have a different pre-workout meal then someone who likes to train late in the afternoon or early evening. With that said, I don’t have a standard pre-workout protocol that I use with my clients as I base their pre-workout nutrition on many different factors. Many times when I’m working with someone on their diet I will start by using a trial and error method until we find a formula that works well for the individual. Generally speaking, most people who I work with online or in the gym perform better when they have eaten something prior to their workouts. With these people I usually recommend something light but that will still provide long lasting energy. For my morning clients I will recommend foods that contain complex carbohydrates such as oatmeal, cream of rice and ezekiel bread. For my clients who prefer to train later on in the day I usually recommend complex carbohydrates in the form of brown rice, quinoa, yams or sweet potatoes. With some people, depending on their goals, I will even throw in a few healthy fats such as the ones founds in Omega-3 eggs, all natural peanut butter and salmon. As for protein, if I recommend it, it’s usually a small serving of grilled chicken or turkey breast, tuna sashimi, egg whites or a serving of whey isolate.
Putting Everything Together
Okay, so the reason you’re reading this blog is for a clear precise answer as to what to eat for your pre-workout meal. Unfortunately unless you are a client of mine I can’t tell you exactly what you should eat as I’ve never worked with you before and I don’t know your training goals, body type, age, gender and current level of fitness. I can however provide you with a few tips that will hopefully help you get started in the right direction.
Tip #1 – Carbs – Look to include complex carbohydrates into your pre-workout meal. Carbohydrates are the body’s preferred source of fuel to use for performing physical activities. If you want to ensure that you get the most out of your workouts then you better make sure that your pre-workout meal contains complex carbs. And by complex carbs, I mean good carbs. Not like the ones that can be found in certain pastries, pastas and breakfast cereals which are known as simple carbs. Complex carbohydrates won’t spike your insulin levels and make you crash half way through your workout whereas simple carbohydrates will do just that.
Tip #2 – Healthy Fats – Healthy Fats are good for you but not necessary for your pre-workout meal. Again, this is should be based on the individual however you have to remember that healthy fats (although good for you) will not provide you with the needed energy to get through a gruelling weight lifting session (unless of course you are following a ketosis diet, in which case they will work very well). Fats also slow down the digestion of foods thereby making you feel relatively full and sluggish which is NOT what you want to feel prior or during a training session. Save the fats for the rest of the day.
Tip #3 – Proteins – Protein by far is the most overrated marcronutrient in my opinion. Sure it helps repair and rebuild muscle tissue faster and more efficiently however not to the levels that some so-called fitness experts would have you believe. I personally like to throw in a little bit of protein into my pre-workout meal but not for performance reasons. I just like to keep my protein levels evenly spaced out throughout the entire day. Therefore my pre-workout protein is no more or no less than my protein consumed in any of my other meals, including my post-workout meal (which I will cover in another blog at a later date).
Tip #4 – Processed Sugar – I’m just going to say it – DON”T EAT PROCESSED SUGAR PRIOR TO YOUR WORKOUT. Honestly you shouldn’t really be eating processed sugar at all, however this is definitely one of the worst times to consume it. Any sugar taken that’s taken prior to a training session will spike you insulin levels leading you to feel tired, dizzy and irritable half way through your workout. Do yourself a favour, and stay away from sugar pre-workout, you’re only asking for trouble if you leave it in.
When it comes to practicing proper pre-workout nutrition, it’s not that I want to keep what I do and what I do with my clients a secret from the general public. I can’t give an exact generic answer because I pride myself on creating customized nutritional plans designed for each individual. Therefore just like everything else we do at Forever Fit, there is no one size fits all program. We find what works for the client and then stick with it. When it stops working we switch things up.
Hopefully I have provided you with a few useful tips when it comes to perfecting your own pre-workout nutrition. And remember, if something is not working for you, no matter what fitness expert or diet guru tells you, then change it. If you listen to your body, you will be rewarded with the results.
Yours in Good Health,
Nick Cosgrove
Forever Fit