by Will Grumke November 17, 2021 5 min read
We’ve all heard the saying before, “You are what you eat.”
But what does that mean?
It means that the food we eat plays an important role in our health, and our bodies’ well-being depends on us eating right. That even includes what we eat before a workout.
In this article, we’ll explain why it’s beneficial to eat before working out, what to eat before a workout, what supplements to use, and we’ll even talk about the importance of hydration.
You eat before working out for the same reasons you take certain supplements. You take them so you can have more energy, fuel your body, and help improve your workout performance.
It doesn't matter if you’re looking to lose weight, build muscle, or improve your health, what you put into your body is important to help you reach your goal.
The same is true when it comes to deciding what to eat before your workout. What you fuel your body with will impact your performance and the results you earn from your workout.
Most food can be broken down into three macronutrients. You have your fats, proteins, and carbohydrates. Each of these macros serves a purpose and when you understand their main roles and how the body uses them, you can better prioritize when you are fueling your body with them.
Let’s look at all three macronutrients in more detail.
Fats – Fats actually play an important role in the body. They’re useful for protecting and improving the nervous system, proper hormone production, help with nutrient absorption and much more!
So we definitely need fat in our diet. And actually, most people get enough fat in their diet through eggs, fattier fish, nut butter, Olive oil, etc.
That being said, they’re not always the best thing to eat before working out.
Now, this doesn't mean to avoid all fats altogether, and some people do quite well with fats before a workout...
In most cases, for most people, working to have a lower fat meal before a workout can help keep stomach distress to a minimum.
Sure, an ounce of fat has more calories than an ounce of protein or carbs, but fats are slower-digesting and unless you are in ketosis or a fat adaptive athlete, it will typically be harder for your body to use it for fuel during the workout.
Protein – This macronutrient is crucial in your nutrition plan overall, as well as before a workout. Protein before a workout can help in a few ways.
Protein can help curb your hunger and keep you full during your training. If you get hungry midway through, it becomes more challenging to keep training hard until the end.
Adequate amounts of protein from a complete protein source can also help fuel your muscle tissue, help lessen muscle tissue catabolism, and stimulate muscle protein synthesis.
In simple terms, this can help prevent excessive muscle breakdown, as well as priming the pump for recovery after you are done training!
Carbohydrates – Carbs come in two primary forms. You have simple, high-glycemic carbs and you have complex, low-glycemic carbs. Simple carbs are broken down and digest more rapidly, whereas complex carbs take longer to do so.
The simple carbs are good for short bursts of energy for short periods of time.
Complex carbs will give you longer lasting energy. So, how close your pre-workout meal is to your workout will help determine what type of carbs you should go for.
For example, if you're going to work out in say 30 minutes, a banana (simple and high glycemic carb) will digest more quickly, typically sit better in your stomach, and fuel your workout better than eating a big bowl of oatmeal.
Oatmeal is a lower glycemic and complex carbohydrate that will take longer to digest and could sit heavy on your stomach if eaten that close to a workout.
Once again though, everyone is a bit different. So, play around a bit with different food options at different times before your workouts to figure out what will sit well in your stomach and help fuel you during your workout!
For post-workout though, the BEST thing you can give yourself is a simple, high-glycemic carbohydrate like Ignition ... as it can speed up recovery and help replenish glycogen stores faster than anything else.
This is where the post-workout stack is a phenomenal option, as it can help replenish your glycogen stores with ignition and provide adequate amounts of amino acids (from the protein in Phormula-1) for muscle protein synthesis to take place and help with the recovery process.
What Foods To Eat Before A Workout
These are going to be best within 30-60 minutes prior to training. A good general rule of thumb for macros is:
Female: Protein - 20-30 grams Carbs - 20-30 grams, Fats - 2-8 grams
Male: Protein - 30-40 grams Carbs - 30-40 grams, Fats - 2-8 grams
Side note: These are general guidelines, so remember to eat what feels good to you. Typically, lean protein and a simple carb source are best within 1 hour of training.
Here are 5 simple, yet effective pairings for what to eat before your workouts:
1) Greek Yogurt and Banana
2) Jerky and Apple
3) Lean Meat and Rice or Potato
4) Egg/Egg Whites and Toast with Honey
5) Protein Shake and Fruit
If you are more than 60 minutes out, that may be a good time for a complex carb. Basically, just eat a well-balanced meal that's in line with your goals.
There are a variety of pre-workout supplements out there that can help fill your nutritional needs before a workout.
Sometimes it’s hard to get all of the nutrition you need from food alone. If your stomach can’t keep up with your workouts, there are different kinds of pre-workout supplements for you to take.
At 1st Phorm, we offer a variety of pre-workout and intra-workout supplements that can help you get the nutrition you need.
If you're like me and train first thing in the morning, and don't want to have to try and eat before the workout ... taking Intra-Formance or Essential Amino Acids and/or a pre-workout of some kind can be a great combo! These can help give you the energy and amino acids you need to keep up with your workout.
Drink some with your meals.
Drink it while working out (just don't CHUG huge amounts haha)
And definitely drink it after your workout to help with recovery.
The importance of hydration cannot be overstated.
It’s recommended that you drink anywhere between 16-20 ounces of water in the hour leading up to a workout and about that same amount afterward.
Now keep in mind though, your overall hydration level for the day ... how long you workout ... and how much you sweat will change that recommendation for you.
The main point to take away is that water is a crucial part of your fitness, your health, and your performance in the gym. So at a minimum, working to have 16-20 ounces leading up to your workout and the same amount after is a great starting point.
Here at 1st Phorm, we have a wide range of supplements to help you earn the results you want and improve your overall health. That includes improving your workouts!
And don't worry, if you don't know where to start ... just need some questions answered ... or want help with anything at all, we have a team of NASM Certified Personal Trainers & Fitness Nutrition Specialists to help you out for FREE!
NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, NASM VCS Virtual Coaching Specialist, CrossFit Level 1 Trainer