If you’re heading out for a run before the sun rises or taking a spin class at 5am, it’s hard to know if breakfast is best before and/or after an early morning workout. there is.Much has been said about the importance of both pre- and post-exercise mealsfeels like an absurd amount of food and calculations are crammed into a tiny window.
Nutritionists say there isn’t a definitive answer for everyone, but there are guidelines to help you make the right decision.
“This is a bit of an individual recommendation,” he said. Kristen Smithspokesperson for Academy of Nutrition and Dietetics is the founder of 360 Family Nutrition. “Not everyone needs to eat something before a workout, but for some people it may be beneficial to have a small, carbohydrate-rich snack.
Also, some people prefer to eat smaller amounts before and after a workout, says Smith.
How you match your diet with your workout is a personal choice, but nutritionists and fitness experts explain that there are a few factors to consider when deciding when to eat. Also, certain foods are best for pre- and post-workout meals.
Benefits of eating before training in the morning.
you do You need fuel to exercise. research Eating and drinking carbohydrates before exercise may improve workout performance, allowing you to work out longer or at a higher intensity. carol espel fitness director Pritikin Longevity Center.
of Academy of Nutrition and Dietetics We recommend consuming carbs and protein 1-4 hours before your workout.
Some people store enough energy to sustain an early workout from what they ate the night before. catcomfitness expert and founder of studio sweat on demand. “It’s all about eating intuitively and exercising intuitively and being in tune with your body,” Kom told The HuffPost. “There’s no one-size-fits-all solution.”
How to test your tolerance to breakfast before a workout
People have different needs, and those needs can change from day to day. If it’s your first time working out, you might want to eat something beforehand, says Comm. Some people have sensitive stomachs and are at risk of getting sick if they eat before exercise.
“I can’t eat anything for two hours before my workout,” Kom said. “My husband probably ate burritos before she could jump into HIIT training. I always suggest my clients to try different things and see what works best for them. ”
The most important thing, Kom explained, is to pay attention to how you’re feeling during your workout. Lightheadedness? Think you have enough energy to work out at your desired intensity level?
If eating before a workout gives you an upset stomach, try skipping your pre-workout meal. If you’re feeling light-headed or struggling to get through your fitness routine without eating, try eating a little something next time.
“It’s important to experiment and determine what eating pattern works best for your body,” Smith said.
Several other factors can also influence meal timing, says Smith.
“If you don’t like to eat before your workout and it doesn’t affect your performance, don’t force yourself to eat something,” Smith said.
Pre-workout hydration is more important than diet
Choosing to eat before a morning workout may be a personal choice, but Kom said everyone should aim to drink water first.
research Drinking water before breakfast has been suggested to help people reduce their overall caloric intake throughout the day. the study It also shows that hydration plays an important role in fitness performance, injury prevention and recovery.
Being dehydrated lowers your energy levels and negatively impacts your workout. Kom suggested drinking about 16 ounces of water an hour before your workout.
“I drink water the minute I wake up,” she said. “I drink water on my way to the gym and during my workouts.”
what to eat before working out
If you choose to eat first thing in the morning before you exercise, it’s best to avoid foods high in fat and protein, as they can take longer to digest.
The goal is to avoid stomach pain and minimize nausea, says Kom.
“In general, you’ll want to eat carbohydrate-laden foods like dry cereal, dried fruit, peanut butter with fruit, and oatmeal with milk and fruit,” says Smith.
Tetra image via Getty Images
You should eat after exercise
Post-workout meals are very important, whether you eat before or not.of mayo clinic It is recommended to consume carbohydrates and protein within 2 hours after exercise.
“After exercise, your body immediately Rebuild glycogen stores And it regrows muscle protein,” Espel said. “Fueling these processes soon after exercise helps the body do this faster.”
Choose raw carbs and protein, she pointed out. Recovery smoothie.
“This can maximize protein and glycogen synthesis, stimulate metabolism, and most importantly, promote recovery.
Even if you’re not trying to gain a ton of muscle, you need to eat protein.
According to an article previously published by The Huffington Post, a generally healthy person who is not very active should consume between 0.8 grams and 1 gram of protein per kilogram of body weight per day. A healthy person needs about 1.2 to 1.7 grams of protein per kilogram per day (82 to 116 grams of protein for a 150-pound person).
