What exactly is a pre-workout supplement?
A pre-workout supplement is exactly what the name suggests: it’s usually a powder that is taken before a workout to boost performance during a workout and achieve better results after a workout. These supplements often contain ingredients such as caffeine, creatine, β-alanine, amino acids, and nitric oxide agents.
Benefits of eating a snack or meal before a workout
While there is still some controversy about pre-workout supplementation, experts explain that there is value in properly fueling a workout before. Julie Stefanski, a sports dietitian and spokesperson for the United States Academy of Nutrition and Dietetics, says which supplement to choose depends on several nutrients, your hunger level, and the duration or intensity of your workout.
To determine if you’re getting enough energy before a workout, she adds, consider how you’ll feel after your workout. Whether you’re doing cardio or strength training, you should be able to complete the workout with a lot of energy. However, if you feel overly tired, lightheaded, or confused by the end of your workout, it’s best to reconsider your energy strategy.
When deciding exactly what to eat before starting a workout, consider carbs first. Nora Minno, dietitian and coach at Daily Burn, explains that glucose is the brain and body’s preferred fuel source. “Glucose is a simple sugar called a simple sugar that can be obtained by consuming more complex carbohydrates that break down into glucose over time,” she said. These complex carbohydrates can be anything from whole-grain bread to fruit.
Additionally, while protein doesn’t necessarily provide you with the energy you need to exercise effectively, eating protein before a workout can help ensure you have enough amino acids to repair muscles broken down during a workout, says Mino. That’s why it’s wise to include some protein as well as carbs in your pre-workout snack or meal.
Minno also notes that micronutrients like vitamin B12 help with energy production and promote muscle and nerve health, while magnesium also contributes to muscle function. So, consider adding these nutrients to your list of essential nutrients.
Finally, all experts mention that hydration is the key to performing at your best. Clark advises to monitor the color of your urine first thing you wake up in the morning – if it’s dark and thick, you’re running low on water at the start of the day. You should urinate every two to four hours, she says, and the liquid you expel should be lighter in color.
Foods and drinks that provide the same energy for exercise:
- Fruit. Fruits are an excellent choice for easy-to-digest simple sugars and can be fresh berries, canned peaches, or applesauce. Bananas are also a good source of carbohydrates and are rich in potassium, which helps relieve muscle cramps.
- Oats. Oats are a great complex carbohydrate that is easier to digest than other whole grains and contain the B vitamin thiamine, which plays an important role in the energy production process.
- Sweet potato. Sweet potatoes are another complex carbohydrate that is also rich in micronutrients like magnesium and potassium.
- Bread. Assuming you’re not gluten sensitive, these carbohydrates are easy to digest and provide you with energy. If you have more time to sit down and eat, consider adding some nut butter to help you fill your stomach.
- Consider salt. If you’re going to be running or biking on a very hot and humid day, you may also need to eat some savory snacks beforehand, such as pickles or popcorn.
You may want to avoid eating or drinking beverages before a workout.
While pre-workout nutrition does depend on the individual – it’s best to test several foods first to see which one works best – there are some foods you may want to avoid. Minnow advises against eating foods rich in fiber. Don’t get me wrong, fiber is important; However, it can take a while to digest and can leave you feeling full or sometimes bloated. Save fiber-rich foods like broccoli, beans, and lentils for after your workout!
Also, while fat will keep you feeling full during your workout, it’s hard to digest. During exercise, our body transfers blood from the digestive system to the muscles that work actively. Foods that stay in the stomach for a longer period of time, such as fatty foods, may cause indigestion. The purpose of prior energy replenishment is to maintain good energy levels. If food is still digested in the stomach, it won’t be able to provide you with the energy you need for high-intensity workouts. In this regard, Minnow also recommends avoiding fried foods and foods such as creamy dressings or red meats. (FYI, a tablespoon of nut butter and the like will do fine for most people.)
At last
Finding foods that will keep you feeling full and comfortable during your workout may require trial and error. In addition, determining the right time to eat, whether it’s eating a few hours before a workout or snacking 30 minutes before a workout, may also take multiple attempts.
It’s important to remember that nutrition varies from person to person, and pre-workout nutrition will come down to many different factors, including workout time, workout intensity, workout type, environmental factors such as extreme heat, and your own personal preferences and needs. Find a pre-workout routine that works for you and aligns with your nutrition goals.