My legs are heavy. I feel like I have on cement shoes. My stomach is rumbling like I haven't eaten for days. I am sweating much more than usual even though I have no energy and have had a poor workout. Oh no, there are little white spots in my vision and I feel a little light-headed. Has this ever happened to you? One of the causes of this is not getting sufficient nutrition before working out. So in order to avoid feeling like this I highly recommend fueling your body.
THE RESEARCH SAYS...
An article from
NBC News discusses research done where the conclusion was not eating before exercising will help you trim excess fat. However, the article did include this important sentence, "Though members of the group that didn't eat performed worse on the intensive training, they burned a higher proportion of fat to carbohydrates than the group that ate." Interesting. Another article from
Huffington Post, a sports nutritionist perspective includes the statement "If you can't fuel it, you can't do it." We can't expect our body to perform without proper fuel. By burning fat first and not carbohydrates(energy), then your workout is going to be that much harder to get through and less intense according to
Active.com . Makes sense to me. I would much rather fuel my body before a workout and feel the intensity of the exercise, have the sustained energy throughout and ultimately be strong. What about you?
If you answered yes to that question, it then leads us to the next, "What should that snack be?" This is unique to each individual as well as what your intention for your body is going to be for that workout. For today, let's keep it very general because if you are the average Jane like me exercising, we just need a little something in our stomachs to keep our bodies moving.
SIZE, BALANCE, FAMILIARITY...
- Size is extremely important. An hour before a workout is not the time to have a large salad, no matter how healthy it can be. Nor will 6 jelly beans suffice. What has worked for me is a snack size about 1/2 of my palm when I workout at 5:30am right out of bed. If you are working out later in the day, I would recommend a full palm sized snack. If you put too much in your stomach your body will be focused on digesting instead of burning calories during your workout.
- Balance is also key. Those 6 jelly beans may give you a boost of energy, but then within minutes you are going to crash and your last half will feel like an eternity. According to Men's Fitness, a general guideline is a pre workout snack should consist of a small amount of fat, moderate amounts of protein and moderate to high amounts of carbs. Be careful though because it is easy to focus on this ratio too much and either overeat or not enough.
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Costco Peanut Butter...
Bulk is totally worth it. |
- Lastly, Do you think trying that fiber bar for the first time before a workout would be a good idea? A friend of mine did while we were working out together and it was not pretty, for her sake and mine. Go for something that is familiar and will be easy on your stomach.
BONUS: Make it easy, as with all my recipes and food suggestions. Especially if you are getting up early for a workout, running quick from work to the gym, or only have an hour window in your schedule. It may require a little extra work on a Sunday now and again prepping, but it will be well worth it.
MY GO TO's...
- 1/2 banana with a tablespoon of peanut butter
- 1/2 of Clif Bar or other favorite energy bar
- 1/2 serving of cereal w/ nonfat milk
- 1/2 Smoothie(save other 1/2 for post-workout)
- For more options that suit your specific needs, visit Greatist.com
A good idea is to experiment. Try one snack for a week and see how you feel. Next week, try a different one and again see how you feel. Listen to your body and as your body progresses and your workouts change, you may find that some snacks will hold you over and others won't. As an incredible and unique individual, finding that right fuel for your body allows you to be the healthiest it can be.
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