Food is fuel, what you eat and when you eat it has a huge impact on how you perform during training.
Ricky Keane, senior sports nutritionist at the United States Olympic and Paralympic Committee, explained: TODAY.com“We are what we eat…Nutrients provide the tools to rebuild, repair and refuel muscles and are essential to keep many systems (immune, circulatory, neurological, skeletal, digestive, respiratory and reproductive) functioning at peak performance.”
Carbohydrates are your body’s main source of fuel during exercise. Experts say that it’s always wise to consume carbohydrates before exercising, regardless of the type of exercise you’re doing. Even if you’re just going for a short walk, a pre-workout snack will give you the fuel you need to get through the workout.
Your pre-workout fuel should always include carbohydrates, but the timing of your meals will determine what and how much you should eat.
On TODAY.com, New York City nutritionist Natalie Rizzo shared her snack suggestions for one to three hours before working out.
2-3 hours before training
If you have a few hours before your workout, Rizzo recommends eating a balanced meal that includes carbohydrates, protein and a little fat.
One women’s weight-loss coach recommended cooking bulk proteins like chicken thighs, steak, and shrimp. Having these on hand to pair with grains and veggies can help fill you up at the meal while giving you plenty of energy to build up a base for breaking a sweat.
1-2 hours before training
During this pre-workout window, you should choose a hearty snack with a good combination of carbohydrates and protein.
Celebrity trainer Megan Rupp said chia pudding, carrots and hummus, or a good old-fashioned peanut butter and jam sandwich are great pre-workout snacks.
Chia pudding has a combination of protein, fiber, and nutrients that can help reduce inflammation, support weight loss, and boost energy. Carrots provide simple carbohydrates for quick fuel, and hummus provides fiber to sustain you through your workout.
Women’s Running magazine called PB&J “an underrated running snack.” He points out that whole wheat bread contains essential vitamins, fiber and carbohydrates, jelly contains easy-to-digest simple carbohydrates and sugars, and peanut butter contains protein and healthy fats.
Within 1 hour of training
If you have less than an hour until your workout, Rizzo suggests eating something small and carb-rich, like a banana, a handful of raisins, a slice of whole-grain toast, or a handful of unsweetened dry cereal.
A quick and easy pre-workout boost that’s popular on TikTok is a spoonful of honey and a little salt.
Honey is a fast-digesting carbohydrate, a mix of easily absorbed fructose and simple sugars that provides instant fuel to energize the body before and during exercise.
Salt is rich in sodium, an important electrolyte that regulates fluid balance and draws water to muscles to improve athletic performance. Combined with carbohydrates, sodium maintains blood sugar levels and improves water absorption, helping you lift heavier, work out harder, and burn more effectively.
Eat and drink after exercise
Consuming carbohydrates and protein as soon as possible after exercise will speed up the recovery process.
If you can’t eat immediately after exercise, try to eat something within 2 hours. According to the Mayo Clinic.
When you’re short on time, recovery drinks like smoothies are a great way to get the nutrients you need in a simple, easy-to-drink way.
