If I motivate myself enough to actually pull on my workout gear and then walk all the way to the gym, I’d better be getting a worthwhile workout. Unfortunately, my body doesn’t always see it that way. Sometimes, even once I get myself there, I just can’t shake feeling lethargic or distracted by thoughts of fresh, toasty bagels.
That got me wondering—are there certain types of food that will keep me going without being too filling, or leaving me hungry and tired halfway through? Should I choose what to eat based on what kind of workout I’m doing? I had a suspicion that my mid-workout slump was connected to my pre-workout snack (or lack thereof). And should I be eating something different to fuel up for an easy yoga class as opposed to a hardcore running session?
Turns out, the answer is yes. “Depending on heat and humidity, your needs vary, as well as the type and intensity of exercise you’re doing,” says Mark Jellison, a certified strength and conditioning specialist.
According to Jellison, the difference in calories burned (and the pre-workout calories I need) is enormous depending on the intensity and type of exercise we’re doing. “If the everyday gym-goer recognizes this and consumes calories accordingly, then she’ll most likely meet her fitness goals,” he says.
Size and Type: Go Complex
An effective pre-workout meal should weigh in at a caloric size that reflects the workout type—whether it’s yoga, an hour of hardcore kickboxing, or a weightlifting session. It should also be composed of foods that break down slowly, supplying the body with a steady stream of energy and nutrients.
“A solid pre-workout meal should be full of slow-burning, complex carbs, like whole grain bread, cereal, fruits, and veggies,” says Lindsay Segal, a graduate student in the physician assistant program at Samuel Merritt College. Complex carbs are the body’s main source of fuel, so they should make up about two-thirds of the average pre-gym meal. They keep blood sugar steady and provide protection from a pre-stretch energy crash.
What to fill the rest of the meal with? “Definitely stay away from any simple sugars, like a candy bar or soda, the hour before you hit the gym,” Segal says. (I’m thinking this could be the culprit of my workout-killing spike and crash.) Instead, mix in some protein. Fatty foods, on the other hand—especially processed, saturated fat laden ones—take longer to digest and suck up more of your body’s energy doing so.
Timing: Size Matters
Now that we’ve got the general food type established, what about the timing—when do we eat all the complex carbs and protein? It depends on the meal size and the types of food in it. Different factors affect how quickly the meal will break down, like whether it’s liquid or solid (liquid digests faster), or if it has some healthy fats (fat needs more time to break down). Any protein also needs time to digest, so when muscles contract, the protein’s amino acids are in our blood, ready to get to work. A more snacky meal, like a banana and peanut butter or a protein shake, usually takes one to two hours to digest, but a larger meal, something in the 500 to 600 calorie range, will need a full two to three hours. Anything longer than three to four hours and blood sugar levels will drop, meaning low energy … and low workout motivation.
