Easy Ways to Fuel Up Before You Exercise

Fueling up properly before a workout can mean the difference between crushing it — or crashing and burning. And when done right, the food you eat before working out can power your performance. That said, what you eat and when you eat matters. Here are some pre-workout eating do’s and don’ts from Merryfield’s nutrition pro and Clean Council member Kim McDevitt, R.D., MPH.

DO Time Your Pre-Workout Eating Right “Three to four hours before a hard workout is your eating window. Choose a balanced meal that includes carbs, protein and fat to keep you full. If you need a top off before you head out something small and carb-focused, like a banana, is your best bet.“ says McDevitt.That food will not only top of your energy stores but can also help tame hunger post workout. 

DON’T Overeat Be sure not to eat so much that you’ll feel too full to move. This is where the timing is key.  If you’re looking for something to eat in the one to two-hour window before a workout don’t exceed 100 – 250 calories (depending on your size) and focus on smart, sensible portions and allow your body enough time to digest.

DO Hydrate Be sure to hydrate before you exercise, with water being your best choice. The easiest way to do this is to make an effort to be drinking water all day long. But to get specific, start with 8 – 16 ounces about 2 hours before working out to minimize dehydration, which can sap energy and lead to muscle cramps. In hot weather drinking water during a hard workout can be a good choice and replenish with an electrolyte-based drink post workout (just watch out for added sugar and other nasty ingredients. (Also be sure to drink during your workout: One cup for every 15 to 30 minutes of intense activity is a good rule of thumb, especially if you’re working out in the heat.)

DON’T Eat Too Much Fiber Naturally found in foods such as oats, fruit, veggies, and often added to packaged foods like granola bars and cereals, fiber is an important part of our daily diet. That said, you should watch how much you eat before exercise since it can upset your stomach and lead to gas, bloating and diarrhea if eaten in too high a quantity.

DO Reach For Carbs Carbohydrates provide immediate energy to our body, and when we eat them, they’re broken down into glucose, enter our muscle cells and power us with fuel to work out at our highest level. Our muscles typically store glucose in the form of glycogen and dip into these reserves when we put them to work. Eating carbs before a workout ensures that you have extra glucose available if you need it to restore your glycogen levels. Not having enough glucose during a workout means you’ll feel lethargic and you’ll be more apt to throw in the towel.

Some smart ideas for pre-workout snacks

·     Banana

·     Oatmeal or Granola like Purely Elizabeth 

·     Dried Fruit and Nuts

·     PB&J

·     Pre-Workout Drink like Vital Proteins Performance PRE workout powder

·     Energy bar like GoMacro MacroBars