When it comes to PRE-WORKOUT NUTRITION TIPS FOR ACTIVE PEOPLE, it’s important to note that everyone is different and what works for one may not work for another. Even though we all love to move our bodies with intention and grit, we are all unique special people who might not take the same fueling plan before a workout, training session or race.
When you provide your body with an energy source (preferably food), that allows that source to be used as the fuel, which in turn preserves your body’s energy stores. These energy stores include muscle glycogen, muscle protein and body fat. These all CAN be broken down for energy when the food fuel source isn’t available, but it’s not ideal.
MOST active people can and will perform better with a pre-workout meal in comparison to those who train fasted, but again… everyone is different.
Your pre-workout or pre-training meal serves two purposes:
- It helps maintain optimal levels of blood glucose for the muscles you’re using during exercise.
- It keeps you fueled and prevents you from feeling hungry before and during exercise, which is necessary for PERFORMANCE.
Carbohydrates + Active People = Best Friends (Yes, Really!)
When planning out your pre-workout nutrition meal or snack, it’s important to consider the duration, intensity and type of training that you do. No matter what activity sparks light into your soul, it’s important to remember that carbohydrates are our preferred source of energy and should be a big part of your fueling plan.
Carbohydrates are stored in our muscles as glycogen; think of this as our “fuel tank”. Once glycogen is depleted you will “tank” – i.e. feel weak, lose mental focus, slow down, etc.
WARNING: Low-carb diets are NOT APPROPRIATE for active women, men or anyone else. Without enough carbs in your fueling plan, your body WILL break down its own muscle for energy. This is NOT GOOD.
Zero carb pre workout… bad idea.
Want to build muscle? You’re going to need carbs to power those lifting sessions.
Want to run long-distance? Yep, you guessed it… you’re going to need carbs for that too, that’s FOR SURE. Same with long hikes or anything else that requires your body (and brain) to work.
Yes, you need protein and fat too but not as much, but we will get to that too.
Both simple and complex carbohydrates have their place in your pre-workout nutrition plan; simple carbs (or quick digesting carbs) are useful to consume as you get closer to the start of your workout, whereas complex carbs (carbs with fiber) are typically better for the meal you enjoy a few hours before you begin your workout.
Simple carbs are a quick-burning low-fiber foods that your body can break down into usable sugars, faster. These are great for when you need fuel, fast!
Complex carbs are a slower-burning high-fiber foods that your body, these take more time to process yet yield more energy long-term.
Let’s Not Forget Protein
When it comes to pre-workout fueling, carbs are king but protein is also important. Protein helps our body build and repair muscles, hair, red blood cells and other tissues. It also helps keep our immune system strong, which we all need right about now with this past year’s events.
Endurance athletes need a bit less than resistance athletes and it also depends on your size, age, weight, etc.
Fats, Fats & More Fats
Dietary fats help regulate hormones, help with energy balance and help reduce inflammation. But before you say… OMG INFLAMMATION, THAT’S BAD RIGHT?! Don’t forget that we NEED inflammation, it’s what helps regulate our system.
Fats are great fuel for prolonged, low-intensity exercise. Make sure to choose healthy unsaturated fats like nuts, seeds, avocado, olives, nut butter, etc. Mono and polyunsaturated oils are a great choice too – Olive oil, canola oil (yes, you read that right… don’t believe the bullshit), and avocado oil.
You want to keep your fat intake somewhat low as you get closer to your workout or training session, making sure that carbs and protein are up front.
Nutrition Timing For Active People
- 3-4 hours before training (again, everyone is different and prefers different timing):
- Choose easily digestible foods high in carbs, moderate protein and low in fat
- Greek yogurt with granola or muesli and berries (Yum)
- Avoid spicy foods and foods high in fiber
- Make sure to hydrate with at least 16-20 ozs of fluid (water and/or electrolytes)
- For early morning training sessions – fuel well the night before and try adding a little something small in the morning
- Choose easily digestible foods high in carbs, moderate protein and low in fat
- 1-2 hours before training:
- Some active people enjoy a snack here as well; choose a small snack with less fiber and fat
- Carbs are king!
- Try pretzels, fruit, PB&J (Uncrustables are SO GOOD here!), or 1/4 cup oatmeal with fruit
- 15-30 minutes before training:
- Choose simple, easily digestible carbs, fluids and electrolytes (if needed)
- Try 1/2 banana or piece of fruit (dates work great here)
- Sports drinks, gels or waffles
- Applesauce pouch
- Fruit snacks or gummy bears
- Carb-rich granola bar
- Choose simple, easily digestible carbs, fluids and electrolytes (if needed)
Phew, that was a lot! Hopefully that helps you get a better idea of WHY active people like you NEED proper pre-training nutrition, ideas what to eat and when to eat them!
Need an easy guide FULL of more training and workout nutrition – both before, during AND after your session? Grab my FREE Training Nutrition & Hydration Guide here!
If you need help building a personalized plan for ONLY YOU, check out my Bold Plate Nutrition Program where I customize a nutrition plan just for you, your life, your activities and what you love to eat!
You’d be surprised at how much your training improves with the right nutrition!
Happy training!
- April 🥰
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