How to Plan Your Nutrition Around Your Workout
by Danielle Flaherty
We spend a lot of time thinking about what we eat. When it comes to training, when we eat matters too. Properly fueling before a workout can make a noticeable difference in your energy, strength, and how you feel during class.
One question I’m asked a lot is: “What should I eat before my workout?”
Pre-workout nutrition is meant to give your body enough energy to perform well without eating so much that you feel slow or sluggish during your workout.
There can definitely be some trial and error here. What works for someone training at noon might not work for someone walking through the doors at 5:25 AM.
Here are the basic guidelines for fueling your workouts:
2-3 hours before class:
Have a normal meal with carbohydrates + protein, plus some fat and fiber.
Examples:
Eggs, toast + fruit
Greek yogurt, granola + berries
Chicken, rice + vegetables
Turkey sandwich + fruit
Oatmeal with protein + banana
When you have a few hours before training, your body has plenty of time to digest a more complete meal.
30-90 minutes before class:
Keep it smaller and easier to digest. Focus primarily on carbohydrates with a little protein, while keeping fat and fiber relatively low.
Examples:
Banana + Greek yogurt
Rice cake + sliced turkey
Toast + cottage cheese
Banana + a few sips of a protein shake
The closer you get to your workout, the simpler your carbohydrate source should be.
Why? Fiber, fat, and larger amounts of protein can all slow digestion. That's not a bad thing during the rest of your day. We want plenty of fiber and healthy fats in our overall diet. But right before a workout, we want carbohydrates that digest relatively quickly and provide your body with readily available energy.
If you're a 5:30 or 6:30 AM athlete...
You do not need to wake up at 3:30 AM to eat your first meal of the day!
If you feel great training without food, you don't necessarily need to force a full meal before class. But if you regularly feel sluggish, unmotivated, lightheaded, or notice your performance dropping toward the end of the workout, experiment with a small amount of carbohydrate before you train.
Try something easy to digest:
Half a banana
Applesauce pouch
A piece of toast
Rice cake
It doesn't have to be a full meal. Even a small amount of carbohydrate may give you a little more fuel to work with.
Then, after class, have a real breakfast with protein, carbohydrates, and fat to support recovery and replenish the energy you used during your workout.
7:30 + 8:40 AM classes
You have a little more flexibility.
A light breakfast 60-90 minutes beforehand can work really well. Or, depending on what time you wake up, have a small, easily digested snack before class and a larger breakfast afterward.
Again, this may take some trial and error. Pay attention to both how your stomach feels and how you perform during class.
10:00 AM Legends class
If you ate breakfast around 7:00-8:00 AM, you're probably in a great spot.
Aim for a breakfast that includes both protein and carbohydrates, and add a small snack before class if you're starting to feel hungry.
Noon class
Breakfast alone probably isn't going to carry you all the way through a noon workout.
If you ate breakfast several hours earlier, try a mid-morning snack around 11:00 that includes carbohydrates and some protein.
A few ideas:
Greek yogurt + fruit
Banana + protein shake
Half a turkey sandwich
Cottage cheese + fruit
Rice cakes + sliced turkey
Then plan on having a well-rounded lunch after class.
5:30 PM class
If you eat lunch around noon, that's a long stretch before a 5:30 PM workout. Instead of walking into class running on fumes, try adding a 3:30-4:30 PM snack with carbohydrates and some protein from the list above.
If you're eating closer to class, choose a simpler carb that is easier to digest.
Let's not forget hydration!
Pre-workout nutrition isn't just about food.
If possible, start hydrating well before class rather than trying to catch up once the workout starts.
For the early-morning crew, start with some water when you wake up. If cold water isn't appealing first thing in the morning, try room-temperature or warm water. The important part is getting some fluid in before you start sweating.
The bottom line
The closer you get to the start of your workout, the simpler your carbohydrate source should become. Think quick, easily digested carbohydrates that can provide glucose your body can use for fuel.
Fat and fiber are important parts of a balanced diet, so we're not avoiding them; we're simply being more strategic about when we eat them. Include them throughout the rest of your day while prioritizing carbohydrates around your workouts.
Digestion, appetite, workout intensity, and nutritional needs are all highly individualized, which is why there isn't one perfect pre-workout meal that works for everyone.
Use these guidelines as a starting point, experiment a little, and pay attention to how you feel and perform.
Fueling your workouts doesn't have to be complicated. A few small changes in what you eat and when you eat it can make a noticeable difference in your energy, performance, and recovery.
Want help making nutrition make sense? Harpoon member Danielle Flaherty, a registered nurse, offers personalized nutrition coaching right here at the gym. View her program and sign up! →
