Eating before exercise

Exercise is key to a healthy lifestyle, but to really maximise our exercise, fuelling our bodies in the right way can really help. Correct nutrition before working out can help to support our energy levels throughout a session.

Let’s look at what foods can help to enhance our exercise and what foods might be best avoided.

The golden rule: everyone is different

Firstly, it’s crucial to remember that everyone’s different. Physiologically, the effects we feel from certain foods, and the time at which we eat them, will vary from person-to-person. This is about finding what works for you!

Eating before exercise

The NHS recommend eating a meal or snack that contains carbohydrates and some protein around 2 to 3 hours before your workout (if you can), avoiding high-fat foods as they can take longer to digest. It's also important to stay hydrated by drinking water before, during, and after your workout.

Carbohydrates – Don’t be afraid of carbohydrates, they’re a vital energy source that fuel your training and aid recovery afterwards. Carbs are important for endurance workouts, like running or cycling, but will also give you a boost if you’re heading on a shorter exercise.

Why not try baked sweet potato topped with tuna or smashed avocado? 

Protein – this isn’t just important post-exercise. Enjoy protein-packed foods before a workout to reduce muscle damage and enhance recovery. The fibres in our muscles tear slightly when we exercise, so we need protein to help knit these back together.

Protein isn’t limited to meat and dairy; if you’re vegetarian, vegan or simply looking to mix up your diet, pulses, lentils, meat-free alternatives and vegan nut butters are all delicious foods that support your exercise regime.

Good fats – Moving onto fats: good fats, like nuts, seeds and fish, help to release energy slowly. They slow down digestion and help us sustain our energy levels for longer.

Look to combine carbs, protein, fats and vegetables beforehand. Options to help give you slow-release energy, in order to sustain you throughout your fitness session, could be:

• Scrambled egg on toast, with a side of fresh veg.
• Porridge with nuts and seeds.

If you’re vegan or fancy switching up your breakfast, porridge made with oat or coconut milk makes for a good option.

How much food should I eat before a workout?

It’s hard to be prescriptive about how much food to eat before a workout because we’re all different and it all depends on the person. But balance is key – most of us want to feel comfortable, not full.

For some people, exercising on a full stomach isn’t a nice feeling; you might feel sick, a little too heavy to move freely or be distracted by your stomach. Over-eating can trigger cramps mid-exercise and a tummy upset later. Some bodies are simply more sensitive than others — it’s natural, we’re all human. Whereas others need immediate fuel and time isn’t a concern. 

Consider the type of exercise you’re embarking on too and how experienced you are. Some people choose to exercise on an empty stomach to create a calorie deficit, however if this makes you feel faint then this might not be the right approach for you.

Eating even a little beforehand will give you energy, meaning you exert more effort.

When to eat before a workout

If possible, aim to eat around two to three hours before you start exercising. This gives your body time to digest the food and prevent stomach upset. Again, the optimum time differs for everyone.

Some of us prefer to eat in advance and let our food digest, whereas others dig in right before exercise for an immediate source of energy.

Trial and error

Finding foods that are right for you is trial-and-error; if you’re lactose sensitive, it’s wise to avoid foods containing dairy. Fruit and veg tend to be safer options, like a banana, a handful of berries or carrot sticks.

You might prefer a smaller meal nearer to a fitness session, over a bigger meal further in advance. Just remember to stay hydrated. 

What foods should I try and avoid?

It’s wise to avoid processed foods and high saturated fats like crisps, bacon and ready meals. Spicy foods can also cause an upset stomach.

Think twice about eating refined sugar immediately before; it may give you a quick surge of energy, but this diminishes quickly, leading to a ‘crash’. Instead, choose carbs that offer sustainable energy, as mentioned earlier.

Drinks choices

Different people are sensitive to different drinks too. Fruit juice may seem a healthy option, but it contains high levels of sugar that again can trigger stomach troubles, likewise with carbonated drinks. 

Coffee is a popular choice to put a spring in our step. Indeed, a little coffee can give us that boost of energy and alertness we need when getting ready for a workout. But while caffeine might give us a temporary burst of energy, like sugar this can be followed by a crash.

It may also cause an increased heart rate or stomach discomfort from an increased acidity in the stomach, which is an unwelcome distraction during exercise. 

Be led by your goals

If you’re working towards an exercise goal, it’s worth considering how your eating habits can support it. If your training is cardiovascular-based, you’ll need a higher amount of carbs both pre and post-exercise to give you the energy, then recovery, you need.

Strength training and muscle gain will require a higher emphasis on protein, but carbs are still important.

It’s about being mindful of the balance of carbs, proteins and fats to ensure that you’re giving your body what it needs and not depriving it of anything important, as this could lead to fatigue, injury and illnesses. 

References

• Food for fitness: what should I eat before a workout? - BHF
• Sport and exercise - British Dietetic Association (BDA)