One of the most common questions I receive as a Nutrition Coach is "What should I eat before a workout?" In this blog, we'll explore how to fuel your body for optimal performance and get the most out of your workouts.

Nailing your pre workout fuel can make all the difference to your performance in the gym whether you’re going for a 1RM squat or you're at the start of a new training block. Allowing your body to function and perform at its best will give you better outcomes in the short and long term.

Remember - While these guidelines provide a general framework, it's always recommended to consult with a nutritionist for personalised advice based on your individual needs and goals.

Macronutrients

Carbohydrates

Carbohydrates are your body's primary energy source and are essential for powering your muscles during workouts. Both complex and simple carbohydrates can be used effectively, but timing is key. This is where eating for health and eating for performance can get confused. Complex carbs are best in day-to-day life, but when it comes to performance, simple carbs are like rocket fuel.

Complex Carbohydrates

For sustained energy throughout the day and longer workouts, opt for complex carbs like porridge oats, wholemeal bread, sweet potatoes, wholegrain pasta, and brown rice. Consume these 2-4 hours before your workout to allow for proper digestion.

Simple Carbohydrates

For a quick burst of energy before intense workouts, choose simple carbs like bananas, fruit toast, white bread, crumpets, cereal, or an electrolyte and carbs drink. Consume them 30-60 minutes before your workout to maximise performance, or utilise drinks, gels and sweets during a longer session (60mins +) to enable you to keep training at the same intensity.

Protein

Protein is crucial for muscle repair and growth. While it's important for overall nutrition, consuming too much protein too close to a workout can hinder performance as vital energy will be being used for digestion, instead of powering your workout.

Pre Workout - Aim for a protein-rich meal 2-4 hours before your workout to ensure adequate amino acids for muscle recovery.

Post Workout - Consume another serving of protein within 2 hours of your workout, to aid in muscle repair and growth. Ideally paired with a carbohydrate for optimal recovery.

Fats

Fats are essential for nutrient absorption, hormone balance, and satiety. However, due to their slower digestion, they are not ideal for immediate pre workout fuel.

Pre Workout - Swap the peanut butter and banana on toast for honey and banana on toast, to get a tri-carb energy hit and supercharge your session.

Post Workout - Incorporate healthy fats such as oily fish, avocado, olive oil, nuts, seeds and dark chocolate, into your post workout meal to support overall health and recovery.

Hydration, Vitamins, and Minerals

Though water may not be considered a fuel, being dehydrated will reduce your exercise performance output significantly. Water is key for regulation of our body temperature and heart rate, which if raised, will make your session feel much harder.

Not only that, it will also negatively impact the nutrient absorption and digestion of your pre workout meal, which has a domino effect on energy production and increasing overall fatigue.

Does the Fitness Sled leave you drenched? Heavy sweating is one of the main contributors to dehydration, meaning if you started the session dehydrated, you’re already playing catch up. And when we sweat, we don’t only lose water, but vital vitamins and minerals too.

An optimal way to keep your nutrients balanced in and around your workout is to use an electrolyte drink during/after your session.

Stay Hydrated - Aim to drink water and electrolytes throughout the day, especially before, during, and after workouts. Not just when you’re in the gym.

Nutrient-Rich Diet - Ensure your overall diet is rich in vitamins and minerals to support optimal health and recovery, in and around your workouts.

Our Top Gym Nutrition Tips

• Experiment - Everyone's body is unique. Try different pre workout snacks to find what works best for you. The perfect options will digest well and help you to sustain your energy.

• Consistency - Fuel your body consistently throughout the day for optimal performance. Your pre workout fuel is important, but it won’t make up for a day of bad eating.

• Timing - Steer clear of complex carbohydrates, high-fibre foods, and protein-heavy meals close to your workout. Nobody wants to squat with the fear of needing the toilet.

• Hydration - It’s an easy win that has a huge impact.

• Emergency - Short on time or forgot your gym snack? Try sipping on an electrolyte or sugary drink for a quick boost of energy without the worry of feeling full.

Now you have some information about how to fuel your body to get the most out of your gym workouts, whether you’re on the Gym Shoulder Machine or on the Parallel Bars.

Written by our guest author Chelsea MacColl.

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Tags: Misc > Lifestyle