Posted on January 23, 2014 by Jenny Cromack

The question ‘What should I eat before a workout?’ is frequently asked and the advice given is often incorrect. In fact when I read articles on this topic I think most people spend their time looking at the world through a straw. If you want to train optimally then your nutrition before a workout has to be optimal. Fuelling your body efficiently will ensure you are working most effectively towards your goals. Below I have put the top tips to ensure your nutrition is spot on before your session, and before we start….training on an empty stomach in no way shape or form is a good thing….unless of course your trying to have a rubbish session and not achieve anything in training. So read on to find out what should you eat before a workout?

What Should I Eat Before A Workout? Pre Workout Nutrition Top Tips Whether you train first thing in the morning or last thing at night, the nutritional rules you should follow before hand are exactly the same. Tip 1- Don’t train on an empty stomach If you’re training later in the day consume a meal with protein, omega 3 fats and a small portion (less that15g or less than 60kcal) of very complex carbohydrates. Research has shown that this approach leads to a great calorie burn following the workout, not only that but a greater portion of the calories burnt will come from fat tissue! This meal should be consumed around 45-55mins before training. Tip 2- Eat a breakfast high in protein and good fats Using a variety of different meats for breakfast helps control insulin levels through the day, it helps the chemical messengers ‘Dopamine’ and ‘Acetylcholine’, which will aid muscular contractions, motivation, interest and drive to train. Eating breakfasts high in carbohydrates sends shockwaves through your day, the massive peaks and troughs of insulin associated with carbohydrates reduce you capacity to work. Tip 3- Don’t Consume any fast digestion carbohydrates before a workout Research shows that high glycemic index foods have been shown to reduce the capacity of work during training, the key with pre exercise nutrition is to keep the blood sugars very stable or only slightly elevate them. Yes, the old advice used to be ‘have a banana before workout’ but as times change, research changes and we should take this apply to our training. Tip 4- Limit your pre workout fat to omega 3 fatty acids Consuming omega 3 fatty acids has been shown to improve blood flow and vasodiolation, this means than blood pressure drops, which of course if your trying to supply blood to muscle capillary beds is a great thing. The knock on effects of this is better insulin sensitivity, which means energy into the cells to be utilized as fuel is improved. Food items like salmon, walnuts and almonds are therefore great options pre workout Tip 5- Keep your cortisol levels down before you train through consuming green tea Before I start no, green tea wont make any terrible nutritional decisions you have made go away, like eating way to much carbohydrates through the day, however regularly consuming green tea through the day has been shown to reduce cortisol and markers of inflammation. Cortisol isn’t really an issue if you train in the morning and have a high protein low carb breakfast, however if you train in the evening consuming green tea through the day is a great strategy. Make it an habitual habit and see the difference!

Conclusion

In conclusion you need to follow the following guidelines:

• Eat between 45 and 55 mins before a workout session
• Consume high protein food groups
• Consume omega 3 fatty acids
• Don’t consume any other types of fat
• Consume a small portion of super complex carbs
• Reduce your intake of fast digestion carbs as a priority before workouts
• Drink green tea through the day if you train in the evening
• Keep cortisol as low as possible

Have a great workout Chris