Fueling Your Workouts: What To Eat Before Exercising For Optimal Performance

Have you ever felt like you could get more out of your workouts, but you are just too tired to push? There could be one thing missing — food.

Fueling your body correctly before a workout is crucial for tearing it up in the gym or while running. The right pre-exercise nutrition can significantly impact your energy levels, endurance, and overall workout results. In this blog, we’ll explore what to eat before exercising to maximize your performance gains.

Understanding Pre-Workout Nutrition

Why Pre-Workout Nutrition Matters

Pre-workout nutrition is essential because it provides the energy required for physical activity. Eating the right foods before exercising helps to:

Maintain blood sugar levels
Enhance performance and endurance
Prevent muscle breakdown
Promote faster recovery

Macronutrients and Their Role

Understanding the role of macronutrients (carbohydrates, proteins, and fats) is key to optimizing pre-workout nutrition. So, let’s break them down a bit!

Carbohydrates

Carbohydrates are the primary energy source for your body and brain during exercise. They break down into glucose, which fuels your muscles. Consuming carbs before and potentially during a workout can help sustain energy levels, especially during high-intensity or endurance activities.

Without it, we may find ourselves really having things such as dizziness, lethargy, lower endurance capabilities, and even an inability to focus! (And girl, who needs that on top of our busy schedules?!)

Proteins

Protein intake before exercise supports muscle repair and growth. It helps to prevent muscle damage and promotes recovery post-exercise. A moderate amount of protein before working out can also aid in muscle endurance. When we fail to reach our needs on the protein side, we find it harder to recover the next day, we experience delayed muscle gains, and we experience minimal changes in our power.

Fats

Fats are a longer-lasting source of energy and fuel that supports hormonal regulation and recovery, as well as joint and ligament support. They may even be particularly useful for low to moderate-intensity workouts.

Timing Your Pre-Workout Meal

When to Eat

The timing of your pre-workout meal can significantly impact its effectiveness. Ideally, you should eat:

A large meal: 2-4 hours before exercising, including a balanced mix of carbs, proteins, and fats. This amount of time should give your body plenty of time to digest before diving into your workout.
A smaller meal or snack: 30-60 minutes before exercising, including more easily digestible carbohydrates and some protein, depending on the exercise. This fuel source will be the first to be used by your body during your workout!

What To Eat Before Exercising

Best Foods for Pre-Workout

When choosing the best foods for you, you should consider what your preferences are, what nutrients are most beneficial for the type of exercise you are about to embark on, and how your body responds to those specific foods.

If you are someone who competes, you will want to test out your food combinations on training days first and then competition days to avoid any disruptions in your performance. Let’s take a look at our options, but remember, this is not an exhaustive list, so be sure to speak with one of our nutrition team members for a more individualized approach:

Carbohydrate-Rich Foods

Whole grains: Oatmeal, grits, whole wheat bread, rice, granola or cereal
Fruits: Bananas, berries, apples or apple sauce, dates, melons
Starchy vegetables: Sweet potatoes, russet potatoes, corn, plantain

Protein-Rich Foods

Animal-based proteins: Chicken, turkey, eggs and lean beef
Dairy: Greek yogurt, cottage cheese, 2% milk
Plant-based proteins: Tofu, tempeh, and lentils

Healthy Fats

Nuts and seeds: Almonds, chia seeds, and flaxseeds
Nut butters (peanut butter, almond butter, cashew butter, sunflower butter)
Avocado
Olive oil
Smart Balance

Sample Pre-Workout Meals

So, let’s make this practical by putting those sample foods into a few meals and snacks so you can grasp what this may look like in real life!

3-4 Hours Before Workout

Baked chicken with plantain and vegetables
Whole grain pasta with marinara sauce and lean meat
Corn tortillas with mixed bell peppers, avocado, and tofu

30-60 Minutes Before Workout

Banana or dates with almond butter
Greek yogurt with strawberries
A smoothie made with spinach, banana, and protein powder

Hydration: An Integral Part Of Pre-Workout Nutrition

Importance of Hydration

Staying hydrated is as crucial as eating the right foods. So you know we can’t talk workout fuel without integrating hydration!

Proper hydration ensures that your muscles work efficiently during exercise, you maintain focus (your brain is not a fan of dehydration), you replace fluids and electrolytes lost through sweat, and you maintain your overall performance during exercise. Aim to drink:

17-20 ounces of fluids at least 2-3 hours before working out
7-10 ounces of water 10-20 minutes before starting your exercise
Drink fluids regularly while training

Remember, including electrolytes in your fluids can be a good way to retain those fluids and hydration!

Common Pre-Workout Nutrition Mistakes To Avoid

Skipping Meals

Skipping pre-workout meals can lead to low energy levels and decreased performance. Always ensure you have a balanced meal or snack before exercising if you can handle it! If not, try including a small stack to give a quick energy boost!

Overeating

Overeating immediately pre-workout can cause discomfort and sluggishness. So be sure to time your meals properly and speak with one of our nutrition team members to determine the proper portion sizes for you personally.

Choosing the Wrong Foods

Avoid cruciferous, high-fat, and high-fiber foods before a workout, as they can slow digestion and cause gastrointestinal discomfort. These would be foods like – broccoli, cabbage, beans, Brussels sprouts, wheat germ, and fried foods.

Wrap it up

Optimal pre-workout nutrition is about finding the right balance of carbohydrates, proteins, and fats and timing your meals correctly. By eating the right foods and staying hydrated, you can enhance your performance, improve endurance, and promote better recovery. Think gains, sis!

At The Gnaw Collective, we believe in empowering you with the knowledge to make informed nutritional choices. Start fueling your workouts with the right foods and experience the difference in your performance. Visit us for more tips and resources on nutrition and fitness.

Ready to take your workouts to the next level? Talk with one of our team members at The Gnaw Collective to fuel your fitness journey!