THE PROBLEM
It was around 6:30pm on a Thursday night at the BSC in Davis Square, when I was watching a woman using the "XpressLine" for her workout. For those who don't know what the "XpressLine" is, BSC says "This trainer-supervised free service allows Sports Clubs members of all fitness levels to complete a full-body strength workout in fewer than 22 minutes." The so called "XpressLine" is also know as the bane of my existence but, this is a whole other topic. Anyway, back to my story!
I approached this woman, introduced myself, and asked her if I could show her a few exercises that she could do in place of the "XpressLine". I put her through a mini circuit that included skipping rope, push ups, air squats, glute bridges, and planks; as soon as we finished she smiled, shook my hand and thanked me for my help. As I was beginning to turn and walk away, she passed out! I ran over to her and caught her before she crashed into the kettle bell rack (can you say HERO?). Within seconds she regained consciousness and was staring at me like I was crazy. "Why are you holding me?" she asked. I informed her that she had fainted, sat her up on a bench and asked her when the last time she ate was, and what exactly she had. “I had a sandwich and a side salad at lunch time", she replied. Come to find out lunch time for her was at 1:00 pm! I immediately ran into the break room, found some trail mix and water for her. She ate the mix, drank the water and immediately felt better.
THE SOLUTION
SO what’s the moral of this story? Eat closer to the time you are planning to workout! Just as you'd fill your car with gas before driving across the country, it is vitally important to make sure your body is properly fueled to sustain you during your workout.
"What should I eat before I workout?" In order to energize your body for an intense workout, you need to have a small meal or snack focusing mostly on carbohydrates. Carbohydrates are the only source of fuel used by the brain and nerve tissue under normal circumstances, as well as being the primary source of fuel for working muscles during intense exercise. Not to mention, your body can digest carbohydrates faster than proteins and fats. Eating carbohydrates ensures your body is ready to provide the fuel needed to push you through your workout in a short amount of time. In other words, burpees won’t seem as bad compared to when you haven't eaten in hours. Or will they? I'll let you be the judge of that one!
"How close to my workout should I eat?" When you eat is just as important as what you eat before your workout. This is when you come up with every excuse in the book. My favorite is (in a nasally congested voice), "Aww gee, if I eat before my workout it makes me feel nauseous!" Really? How about this, “if you don't eat before your workout then you will end up on the gym floor and I won't be there to catch you. Fair?” Everybody is different. Like myself for example, I can eat right before my workout, sometimes even during, while others actually do feel nauseous. This is why you have to test it out, see what works best for you. I usually tell people to make sure to have eaten a meal 4 hours before your planned work out, and then a snack within the hour before the workout. I can't stress enough how important this is! I have sent clients home early for their lack of energy and focus during our sessions because they weren't properly fueled. Your performance is based on what you eat! Hopefully this makes you think twice about exercising on an empty stomach.
"So what should I eat, then?" Great question! I was hoping you’d ask. Below is a list of snacks that I recommend you eat 1 hour before your workout. Give it a try and see how much better you perform!
10 PRE-WORKOUT SNACKS FOR YOU!
It was around 6:30pm on a Thursday night at the BSC in Davis Square, when I was watching a woman using the "XpressLine" for her workout. For those who don't know what the "XpressLine" is, BSC says "This trainer-supervised free service allows Sports Clubs members of all fitness levels to complete a full-body strength workout in fewer than 22 minutes." The so called "XpressLine" is also know as the bane of my existence but, this is a whole other topic. Anyway, back to my story!
I approached this woman, introduced myself, and asked her if I could show her a few exercises that she could do in place of the "XpressLine". I put her through a mini circuit that included skipping rope, push ups, air squats, glute bridges, and planks; as soon as we finished she smiled, shook my hand and thanked me for my help. As I was beginning to turn and walk away, she passed out! I ran over to her and caught her before she crashed into the kettle bell rack (can you say HERO?). Within seconds she regained consciousness and was staring at me like I was crazy. "Why are you holding me?" she asked. I informed her that she had fainted, sat her up on a bench and asked her when the last time she ate was, and what exactly she had. “I had a sandwich and a side salad at lunch time", she replied. Come to find out lunch time for her was at 1:00 pm! I immediately ran into the break room, found some trail mix and water for her. She ate the mix, drank the water and immediately felt better.
THE SOLUTION
SO what’s the moral of this story? Eat closer to the time you are planning to workout! Just as you'd fill your car with gas before driving across the country, it is vitally important to make sure your body is properly fueled to sustain you during your workout.
"What should I eat before I workout?" In order to energize your body for an intense workout, you need to have a small meal or snack focusing mostly on carbohydrates. Carbohydrates are the only source of fuel used by the brain and nerve tissue under normal circumstances, as well as being the primary source of fuel for working muscles during intense exercise. Not to mention, your body can digest carbohydrates faster than proteins and fats. Eating carbohydrates ensures your body is ready to provide the fuel needed to push you through your workout in a short amount of time. In other words, burpees won’t seem as bad compared to when you haven't eaten in hours. Or will they? I'll let you be the judge of that one!
"How close to my workout should I eat?" When you eat is just as important as what you eat before your workout. This is when you come up with every excuse in the book. My favorite is (in a nasally congested voice), "Aww gee, if I eat before my workout it makes me feel nauseous!" Really? How about this, “if you don't eat before your workout then you will end up on the gym floor and I won't be there to catch you. Fair?” Everybody is different. Like myself for example, I can eat right before my workout, sometimes even during, while others actually do feel nauseous. This is why you have to test it out, see what works best for you. I usually tell people to make sure to have eaten a meal 4 hours before your planned work out, and then a snack within the hour before the workout. I can't stress enough how important this is! I have sent clients home early for their lack of energy and focus during our sessions because they weren't properly fueled. Your performance is based on what you eat! Hopefully this makes you think twice about exercising on an empty stomach.
"A relatively high-carbohydrate, moderate protein, low-fat meal is best to consume before exercise," says Suzette Kroll, a registered dietitian at the Canyon Ranch Spa in Tucson, Arizona. People often underestimate the importance of the carb part of the equation when fueling up for exercise, especially strength training, says Bell-Wilson. "They assume it's all about protein. Protein is important for muscle building and repair, but in order to lift those weights you need carbohydrates for energy," she says. Choose carbs that are easily digestible and avoid high-fat foods—or large quantities of any food—just before working out because they don't digest well during exercise.
"So what should I eat, then?" Great question! I was hoping you’d ask. Below is a list of snacks that I recommend you eat 1 hour before your workout. Give it a try and see how much better you perform!
10 PRE-WORKOUT SNACKS FOR YOU!
- Fruit - A simple sugar that’s digested easily will help kick start your workout. Athlete favorites: oranges, bananas, and apples.
- A smoothie - made w/ fruit, soy or skim milk, and ice.
- Yogurt Parfait – Combine natural (unsweetened) yogurt, blueberries, strawberries and granola. (This is especially good for breakfast as you have fruit to get your engine going plus protein and granola to keep you satisfied for a couple of hours.)
- Crackers w/ peanut butter – About 8-12 crackers w/ 1 Tbsp natural peanut butter.
- A bit of cheese with fruit - A bit of protein and fruity goodness in a quick-to-make snack.
- Whole grain cereal w/ milk.
- Oatmeal - I’m talking about the real stuff that you cook on your stove, not the sugar-packed microwavable pouches. Cook 3/4C-1C of oats and sweeten with honey and berries. A friend of mine likes oatmeal and peanut butter, so you can try that, too.
- Hard boiled eggs w/ yolks replaced with humus (extra delicious with a dusting of paprika). Best if followed by a complex carb like a slice of whole wheat bread.
- Turkey breast on whole wheat bread w/mustard.
- Brown rice with your favorite lean meat and steamed veggies.
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