The benefits of having a pre-exercise meal are tried and true - it feeds the brain and fuels the muscles delaying fatigue and improving performance. It well known that protein and carbohydrates (1:3 ratio) are important for post-exercise recovery but evidence suggests a protein & carbohydrate snack before your workout improves amino acid uptake in the muscles and can improve performance.
"Protein intake can influence gains in muscle size, facilitate muscle damage repair, and enhance muscle conditioning for both resistance and endurance training".
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| Craig, Binh, and I taking a short break during a long ride. |
Here's a rough template that you will need to tailor to your own gastrointestinal temperament.
- start 1-2 hours before your workout
- carbohydrate-based
- low fat; moderate protein (approx. 10-20 grams depending on your weight and protein needs)
- extra fluids with electrolytes
- Protein bars and shakes are a good alternative if you don't have a lot of time but want to be consistent.
** don't have a lot of time before your workout? Have a small amount of complex carbohydrate like banana, potato (not potato chips!), fruit cup, apple sauce.
** expect to have a long run or ride? add some natural fat to your meal (e.g. avocado, nuts)
FAVORITE PRE-EXERCISE MEALS:
- greek yogurt with fresh fruit (berries, bananas)
- egg burrito with avo for 4+ hour bike rides
- snack on almonds with dried fruit about an hour before a class
- oatmeal packets are a life saver...easy to make, easy to digest, sustained energy
- toast with almond butter with slices of bananas. frozen waffles work too.
- peach cup
- coffee!!! but be sure to go use the bathroom before your run..just saying.
- coconut water
Time to go shopping and stock up on your favorite foods!
Train hard, train smart
Chi
REFERENCE:
Nutrition and Exercise with Nancy Clark, M.S., R.D. C.S.S.D, sports dietitian and William Evens
Strategic Protein Intake for Enhanced Athleteic Performance, Lindsey Ormond
