The importance and type of pre-workout meal varies depending on the type of workout you are doing, its duration, intensity and what you hope to achieve from it. If you are planning on a high intensity, anaerobic strength or speed session I would always recommend you fuel up before. However, if you are planning on a steady state cardio session at a comfortable intensity the requirements of the pre-workout meal will change. It will also be dependent on what you want to achieve, whether this be fat loss, performance, metabolism shifting or endurance training.
Food choice is crucial when it comes to the pre-workout meal/snack. Stick to easily digested foods that won’t sit heavily on your stomach causing nausea and cramps. The food choices made are completely individual as different people can tolerate different things so experiment to see what works for you. You should be able to exercise 30-45 minutes after a light snack, but if you can’t, you may have underlying digestive issues that need to be sorted out first (contact me for more information on this problem).
The most important thing to ensure from your pre-workout meal is that you help your body build and maintain muscle mass. Consuming essential amino acids – specifically Leucine- before (and after) exercise has been proven effective at maintaining muscle mass. If the aim ISNT to lose body fat, low GI carbs will also be a good addition. Building and maintaining muscle mass will create a healthy metabolism, lean body composition, strong skeleton and aid any weight loss efforts. When you wake up, your body is in a highly catabolic (muscle wasting) state. Therefore, if you then exercise at a high intensity on an empty stomach you will be using your muscles for fuel….counterproductive! You are also likely to fatigue faster making your workout less effective.
In addition to fuel, hydration is also very important before a workout. When we wake up in the morning our bodies are very dehydrated. Ensure you drink a plentiful amount of water (again, amount is down to individual tolerance) before you exercise and have a bottle of water to hand during your workout.
If training for performance gains I would also recommend an intake of caffeine 30-60 minutes before. Caffeine is one of the FEW ergogenic aids that has repeatedly been shown to benefit exercise performance (don’t believe everything you read on a forum!!). Caffeine is a natural stimulant that will provide you with greater ‘energy’ and focus. It also has the added benefit of blocking receptors in the body that cause inflammation and pain which will dramatically reduce post workout muscle soreness…win win!
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