Ceratin sound are welcome during a grueling workout, like breathless panting or a high-energy “woo”! But stomach growls? Not so much.
When you roll out of bed, your body has fasted for 8 or more hours, so your energy supplies are depleted. Your muscles need glycogen ( the way the body stores carbs) to fuel exercise-so you want to make sure to take in some carbohydrates to refill your tank. Ideally, you’ll eat a mix of carbs and protein am hour before you sweat. The carbs give you a kick of energy and protein will help that energy last longer.
But what exactly should you eat pre-workout? That depends on the type of exercise you’re gearing up for. Consider this your breakfast fuel cheat sheet.
If you’re running late for your workout
Don’t have an hour to spare to fuel up and digest pre-workout? The easiest thing to grab on your way otu the door : a banana. But keep in mind that what works for you won’t work for everyone. It’s about getting 30 g of easily digested carbohydrates just five minutes before your workout. When you figure otu what to eat before a morning workout, stick to it so your body will begin to recognize how to stay energized from warm-up to cool-down.
If your workout is with low intensity
Less intense morning workpouts, such as barre or yoga classes, don’t call for quite as much food as other more taxing routines. you should fuel up with 30 g of carbs and 8 g od protein. A banana with 2 tablespoons of peanut butter should do the trick.
If your workout is short and intense
If you’re knocking out a 15 minute HIIT session, you want to take in the same as you would for a low-intensity workout- about 30 g of carbohydrates and 8 or so grams of protein for example a banana and a hard-boiled egg.
If your workout is moderate intensity
For workouts that fall in the middle of the exercise-intensity spectrum- a 4 mile run or hopping on the saddle for a 45 minute spin class- shoot for 30 grams of carbohydrates and 15 grams of protein. That could be an English muffin topped with two eggs.
If your workout is all about endurance
You really need to load up for a workout that’ll last longer than an hour. The Academy of Nutrition an Dietetics recommends eating a minimum of 30 grams of carbohydrates per hour of exercise, which is just over a half cup of oatmeal. It is recommended to supplement that with the same amount of protein. Try adding a scoop of protein powder to your oatmeal, for instance.