While studies have illuminated the effects of eating or fasting before exercise, the most important factor may be personal preference.
Eating before exercise may be more important for particular groups, such as high-level athletes and those performing long-duration exercise Thus, your personal preference about when you eat relative to exercise should play the biggest role in your decision. For some people, eating soon before exercise can make them feel sluggish or nauseous. Others feel weak and fatigued without having something to eat before working out. If you exercise in the morning, the duration between when you wake up and when you exercise could impact your choice.
If you head out for a run or to the gym immediately after waking, you may not have time for your food to properly settle before you exercise. The less time you have between eating and exercise, the smaller the pre-exercise meal should be.
This can help prevent feelings of fullness and discomfort during exercise. As discussed, consuming beneficial nutrients like lean protein and carbs from nutrient-dense foods is important in the hours surrounding exercise.
However, you have the freedom to choose whether to consume these before exercise, after exercise, or both. Personal preference should determine whether you eat before or after exercise. Eating before exercise may be more important for high-level athletes and those who exercise for long durations, but most can reap the benefits of exercise regardless. Whether or not to eat before exercise is a common dilemma, particularly for those who exercise in the morning soon after waking up.
In terms of performance, there is limited support for the importance of eating before short-duration exercise. Eating before longer-duration activities may be more beneficial. Eating before exercise may also be more important for high-level athletes who do not want to risk compromising their performance. Overall, personal preference should be the main factor when deciding whether or not to eat before working out.
Exercise is good for you, but getting started can be tough. This article explains how to start working out and stick to it in the long run. Exercising regularly has many benefits for your body and brain. This article explores the top 10 benefits of regular exercise, all based on science. Learn about the best pre-workout nutrition strategies. Focus on hydration, too, consuming at least 16 to 20 ounces of additional fluid in preparation for the sweating that awaits, says Patton.
Fast fact: The average person loses about 1 liter, or 34 ounces, of fluid per hour of exercise. Closer to go time, grab a quick bite to give your body an extra lift. Food and drink options for 30 to 60 minutes before your workout include:.
You just put your body through a lot and depleted its power reserves. Look to grab a quick, protein-packed snack 15 minutes to an hour after your workout to begin refueling. Starting the process right away can help ward off muscle soreness, tightness and cramping. In that case, look for a liquid food option such as a protein drink or chocolate milk. That quick bite should be followed a few hours later by a nutritious meal chock-full of carbs and protein.
Consider it the final rep, mile or lap of your earlier workout. Your next meal a few hours after training also should be packed with proteins and carbs, says Patton. As a general rule of thumb, it's best not to eat immediately before a workout because while your muscles are trying to do their "thing," your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance.
And, even more of a factor, eating too close to a workout may cause you to experience some GI discomfort while you train or play. Ideally, you should fuel your body about 1 to 4 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your body. If you're a competitive athlete, this is something you need to explore during your training days and not during game day.
Notice that each of these suggestions include some protein as well as carbohydrates. Go for snacks or meals that have both carbs and protein. After particularly sweaty or long workouts, you might need to replenish electrolytes, too.
Never overlook good ol' fashioned hydration. Amy is a freelance writer who covers health, fitness, outdoors, and travel. She holds a B. Read more. Topics electrolytes Post workout exercise nutrition. Sign up for our SELF Motivate newsletter Get exclusive workouts, fitness tips, gear and apparel recommendations, and tons of motivation with our weekly fitness newsletter.
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