Hello, my dears! It’s Alla Sem here. When I started my weight loss journey from 110 kg to 80 kg, I made plenty of mistakes. One of the biggest was not understanding what to eat before exercise. I either ate too much and felt sick, or ate nothing and had no energy. Today, I want to share what I’ve learned about pre-workout nutrition so you can exercise effectively and safely.
It is an important thing that what an athlete eats before and after exercise has major effects on performance. Carbohydrates which are stored in muscles as glycogen are the most important fuel during exercise. Therefore, proper care must be taken as to what diet to eat for an effective workout.
When to Eat
It is not ideal to exercise on a full stomach. It can cause nausea, upset stomach, or cramping during your workout. If you have eaten a meal, let it digest. Digestion can take from 1 to 4 hours depending on what and how much you have eaten.
A stomach digests liquids faster than solids. So make sure to eat less closer to your workout time, or choose liquids. Alternatively, eat well before your workout so there is ample time for digestion. Experiment with what and how much eating works best for you before exercise.
What to Eat
Glucose intake is preferred before exercise. Have something rich in glucose or carbohydrates that can be easily digested. Good options include sports drinks, fruits, breads, and pasta. These foods provide quick energy for your muscles.
Planning for All-Day Events
If you are taking part in an all-day event like a tournament or long hike, you must plan ahead. Decide what you will eat before and during the event to maintain your energy throughout. Do not experiment with anything new on event day. Stick to your planned diet and pay attention to your liquid intake as well.
Suggested Pre-Exercise Foods
What food or liquid you need before exercise depends on the individual. But here are some suggested pre-exercise foods to give you an idea based on timing.
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1 hour or less before exercise:
The lightest intake is best during this time. Options include fresh fruits, sports drinks, or energy gels. Keep it simple and easy to digest.
2 to 3 hours before exercise:
A light snack with water is suitable. Try fresh fruits, pasta, or a carbohydrate energy drink. You have more time to digest, so a bit more food is okay.
3 to 4 hours before exercise:
A solid meal can be taken 3 or 4 hours before exercise. Good options include bread, pasta, cereal, yogurt, water, fresh fruits, baked potatoes, and energy bars. This gives your body plenty of time to digest.
Sugar and Performance
You must pay attention to how much sugar your body can handle for best performance. Taking sugar 30 to 40 minutes before exercise can restore your energy levels. But make sure it suits your body. Some people experience energy crashes, so know what works for you.
Caffeine and Performance
Caffeine works as a stimulant on the mind, boosting energy levels and refreshing your mind. However, some theories suggest caffeine can affect sensitive people negatively and result in decreased performance. Know your tolerance.
Foods to Avoid Before Exercise
Fatty foods can be difficult to digest and must be avoided before exercise. Stay away from meat heavy meals, fries, and potato chips. These will sit in your stomach and cause discomfort during your workout.
Keep in mind that everyone is different. The food which is easily digestible for one person can be difficult for another. Therefore, you must plan for yourself what and how much to eat before exercise based on your own experience.
With love and belief in you,
Alla Sem
