Boulder Sports Performance & Nutrition

Hi everyone ~  It's Nicole with a bit of nutrition info for Boulder Sports Performance!

Let's talk about eating before working out...should you do it?  The not-so-clear answer is: it depends - on you.  

If you have found that you feel queasy or struggle during a workout if you eat, your body is telling you that you probably shouldn't eat.  It is possible to train yourself to be able to eat before working out by slowly adding food to your pre-workout routine.  For most workouts, however, unless they are prolonged and/or extremely intense, your body will have enough fuel to rely on without you eating (and feeling sick!).

What if you can handle food before a workout?  What should you eat?  This largely depends on what your workout will consist of, but there are a few good guidelines to go by:

Fluids

-Assure adequate hydration, but don't overhydrate (to avoid nature "calling" during your workout).

-Specifically, it is recommended to drink 2-3milliliters (ml) of fluid per pound of body weight 4 hours before working out, if possible.

Food

-Your meal or snack should contain mostly carbohydrates, a moderate amount of protein, and minimal fat.  

-The carbohydrates will provide energy, the protein will help you feel fuller longer, and fat is typically minimized to avoid gastrointestinal distress.

Meal Size and Composition

-The closer your meal is to your workout, the smaller it should be.

-In addition, if you cannot tolerate solid foods, your meal could be just a sports drink.


-So what does this mean?  What should you eat?  Here are some good preworkout meal/snack ideas (remember that the amount is largely dependent upon what your stomach can handle):

-Peanut butter toast/sandwich

-Fruit (e.g. banana or other non-acidic fruit)

-Bagel with topping

-Cereal (not that some people cannot tolerate dairy very well before working out)

-Waffles/pancakes

-Pasta with sauce

-Sandwich with lean meat (e.g. turkey or chicken breast)

-Sports drink (e.g. Gatorade) or water

The Bottom Line

If you can or want to eat before you work out, focus on carbohydrates, add a bit of protein, and avoid too much fat.  Most importantly, eat what you know you your stomach can handle.