Pre-Workout Nutrition: How to fuel your body before a workout

Whether you’re new to working out, or if you’ve been in the game for years, there will always be ways to improve performance for your next workout

I get asked this often, “what should I eat before a workout?”. There can be so many factors to consider when answering this loaded question.

Good nutrition can help your body perform better during a workout and improve recovery after a workout.

This is a quick guide to help you according to the things that I have learned and experienced over the last few years of trying to enhance my performance through nutrition.

·      Nutrient timing is very important for fuelling your body properly prior to your workout. Try and build your meals around your training session.

·      Your body needs carbohydrates to use as fuel so you can keep up your training. Carbs can be consumed as whole foods or simple juices. Examples would be sweet potatoes or fruits for whole foods, and Gatorade or coconut water for juices.

·      When working out first thing in the AM, try and consume at least a 1:1 ratio of protein to carbs 45-60 minutes prior to working out in a liquid form (it is easily digested by the body in liquid form).

·      Mixing one scoop of protein with a small bottle of juice is a great way to get fuel for your body to digest and use quickly.

·      When your training session is later in the day, eating 60 minutes prior to working out is not crucial if you have supplied your body with the proper nutrition in your meals throughout the day.

·      Consuming some BCAAS (amino acids) before your workout will help decrease muscle damage.

·      Drink water! Our body needs water to function properly. The American College of Sports Medicine recommends drinking 0.5 - 0.6 L of water at least 4 hours prior to exercise and 0.23 - 0.35 L 10-15 minutes before exercise. If you workout first thing in the AM, drink one glass upon waking, and then again 15 minutes before training.

At the end of the day, simple pre-workout nutrition practices can go a long way in helping you perform better, and help you reach your goals.