I think my future sessions with clients are going to have to be 2-3 hours long… There’s just so much to talk about to get the Big Picture! Physical, Mental, Emotional, Spiritual, Social, and Environmental factors all throughout your lifetime can have a ripple-effect on the symptoms you finally feel today. It can take a lot of time, talk, tests, and trials to find the absolute core of your health problem. But if you are patient, willing, and determined to get to that root, so am I!
You lace up your sneakers, don your effects, and rush out the door to get to you workout. You start exuberantly, motivated, and energetic… but halfway through, you start to slow, and feel there’s just no wind in your sails. Or you finish, and you’re famished, entering that “hangry” state.
Did you skip a pre-exercise meal or snack?
The topic of what to eat before exercise can be confusing. A multitude of different organizations, from the Academy of Nutrition and Dietetics, to the American College of Sports Nutrition, or Dietitians of Canada, and more, all have their own recommendations for what you should consume before you go workout, down the specific gram of carbs/proteins/fat to kilograms of your body weight. (We can dive deeper into that another time. The focus here today is just on some baseline ideas.)
Thankfully, they all agree on one important point: do what feels best for you! And it may take some trial and error.
“Training Low,” or intentionally training in a carb-depleted or fasted state, is starting to be studied more. But currently, it is not a typical recommendation. (Speak to your coach or dietitian to see if this is an individualized approach that can safely be done for you, if you are interested) Normally depleted stores are associated with fatigue, reduced work rates, impaired skill and concentration, and increased perception of effort. So generally it is recommended that you consume some proper foods before physical activity to help fuel you towards your goals of weight loss and/or muscle gain.
Having something to eat before going to workout can greatly enhance your efforts. Eating some carbohydrate-rich foods will give you more fuel in your body to help push harder in your workout. A little bit of protein will help with muscle feeding and repair. Hydration is also key, as even mild dehydration can cause drops in your performance, which usually means fewer calories burned or less weights moved. Why not get the most bang for your exercise buck?
It is the amounts, timing, and form of food that are highly dependent upon your own preferences and tolerances. The goal is to provide enough food and fuel before your workout that you can achieve a top-notch effort without feeling hungry, but not too much nor too close to the workout time as to cause cramping, nausea, or other stomach distress.
If you eat 3-4 hours before you exercise, you may do better with a more meal-sized intake. If you eat only 1-2 hours before, a snack will usually do. If you don’t have time to eat well ahead of the activity, a small snack or liquid form may sit best. Just make sure you’re not undoing your weight goals by consuming excess calories! Simply plan ahead to spread your food out around your workout time.
Pre-workout Meal Ideas:
- Bowl of oatmeal with fruit or honey
- Brown Rice and Veggie Stir Fry
- Whole grain bagel with chicken and avocado
- Salad topped with beans and corn or quinoa
Pre-workout Snack Ideas:
- Handful of almonds and a cheese stick
- Fruit and a ½ cup of yogurt
- Slice or two of wheat toast with nut butter
- Wheat pita and hummus
Pre-workout Drink Ideas:
- Low fat milk (some people like chocolate milk, but there is added sugar, so decide if that is right for you)
- Small fruit, protein powder, and milk/milk substitute smoothie
- Meal-replacement drink that includes 15-30g Carbohydrate
Bonus Boost: having coffee about an hour before a workout has been shown to boost results! Caffeine is a common aid to help increase time to exhaustion in aerobic endurance exercise bought, decrease ratings of perceived exertion, and improve physical performance even during periods of sleep deprivation.
American College of Sports Medicine, Academy of Nutrition and Dietetics, Dietitians of Canada, a Joint Position Statement. “Nutrition and Athletic Performance.” Medicine & Science in Sports & Exercise. (2016) 543-568. Print.
Campbell, Bill I., Spano, Marie A. NSCA’s Guide to Sport and Exercise Nutrition. Human Kinetics. 2011. Book.
Dunford, Marie; Macedonio, Michele. “A Step-by-step Process for Helping Athletes Achieve Optimal Performance Weight and Body Composition.” Food and Nutrition Conference & Expo. Nashville, TN. 4 Oct 2015. Conference Presentation.
Patgieter, S. “Sports Nutrition: A review of the latest guidelines for exercise and sport nutrition from the American College of Sport and Nutrition, the International Olympic Committee and the International Society for Sports Science” S Afr Journal of Clinical Nutrition 26.1 (2013). 6-16. Print.
“Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance” Journal of the American Dietetic Association. March. 109.3 (2009): 509-527. Print.
“Habit is habit and not to be flung out of the window by any man,
but coaxed downstairs a step at a time.”
I hope you’re taking each step to health a bit at a time. In our instant-gratification society, it is so easy to fall into the SitCom trap that every problem must be solved in 30 minutes; every habit can be broken with a good joke and half an hour…
I was reading an article about the life of farmers, and how they do not have the luxury of procrastinating – if they put off plowing or sowing or harvesting, they would likely go hungry. But we’ve come so far from our farming roots. Most of us instead follow the school path where – let’s face it – procrastination and cramming are the daily way of life. Cram, regurgitate, forget, repeat. But we then become accustomed to “sound bites” explaining everything, thinking that we can “fix” a bad diet over night or with a three day fast, told that it’s too hard to stick to changes for the long haul because we want results, and WE WANT THEM NOW!
So let’s hop on that CHANGE LANE and plan to cruise for a while! Put on some good music, keep good company, brew some tea, and settle in! 🙂 Just one simple change at a time – what will your first step be?
A lifetime of bad habits may not be an over night change – but it will be worth it. Keep at it!
In produce, each color food carries its own health benefits – so get that variety!
David Heber, MD, PhD wrote a book called What Color Is Your Diet? In it, he goes over the different colors and benefits. (*note – there are a variety of ways different people divide the colors, some combining the below list into fewer color options. But I like Heber’s breakdown, and the reminder to go for a cornucopia of color!)
White: Usually it is agreed that there is also the white color category – that would include things like onion, garlic, chives, and mushroom. Other white/green foods are celery and pears. These foods all contain flavonoids that protect your cell membranes.
Red: Bold red foods include tomatoes, watermelon, red bell peppers, etc. Think bold bright, leaning more towards pink than purple. These foods are rich in lycopene, which helps fight cancer.
Darker Orange: carrots, sweet potato, and squash are great for the eyes! All the carotenoids help with night vision, and are also great disease fighters.
Yellow-Orange: brighter colored oranges such as the orange fruit, nectarines, mango, and papaya are phenomenal sources of Vitamin C – great for the immune system. Since Vitamin C is water-soluble, your body doesn’t hold on to it very well from day to day. So it is important to get vitamin C from food on a daily basis.
Yellow-Green: corn, spinach, avocado, and peas are part of this group. They are rich in the carotenoids lutein and zeaxanthin. These components are now being linked with eye health and protection from macular degeneration.
Green: The darker greens – kale, broccoli, chard, kangkong… these are such an important part of health. These are rich in sulforaphane and help stimulate the liver, enhancing your body’s natural detoxing and cleansing processes. They also contain isothicyanate and indoles, which help your body break down cancer-causing chemicals.
Purple: now you move into foods that are a darker red, such as grapes, berries, and eggplant. This color comes from anthocyanins that protect the heart.
So do like Skittles and taste the rainbow; but go for the natural, healthy rainbow instead of the sugary nutritionally-empty rainbow! 😉 You’ll find that pot o’ health in the end!