[vc_row][vc_column][vc_column_text uncode_shortcode_id=”196248″]To eat, or not to eat? That is the question…that you often ask yourself before your workout. On the one hand, you don\u2019t want to be knocked out by hunger and a rapid drop in energy during workout, but on the other hand, you also don\u2019t want to feel heavy and sluggish. You’ve also probably heard of people who run on an empty stomach to lose weight faster… What should you choose to achieve the workout results you hope for, or your best performance at competitions, and at the same time maintain your well-being?<\/strong><\/p>\n Authors: Klaudia Buczek, MSc Eng., and Micha\u0142 Mi\u015bta, MSc Pharm.<\/p>\n Contents<\/strong><\/p>\n To begin with, you need to realize that it takes no less than 2 or 3 hours to digest, absorb and metabolize food. Foods which are difficult to digest, such as fatty meats, mushrooms, legumes (beans, peas, lentils, chickpeas, broad beans), smoked and canned fish (tuna in oil) or cream-based cakes can literally stay in the stomach for hours! Being aware of this will help you avoid two basic mistakes:<\/p>\n 1. Avoid products are often very hard on the stomach in your pre-workout meals.<\/strong> 2. There is no point in eating a full meal immediately before your workout<\/strong> However, this does not mean that you should skip the pre-workout meal! If your body doesn\u2019t get energy from food, you risk losing your muscle mass, decreased energy levels and poorer performance during the workout! If your goal is to lose weight<\/strong>, you don\u2019t have to exercise with an empty stomach to accomplish this goal! All you need is an energy deficit<\/strong> during the day which will fit your individual needs. According to research, no change in fat loss was observed between individuals who exercised without or after a meal.<\/p>\n A pre-exercise meal that is properly balanced and consumed with the optimal timing will help you achieve better athletic performance, especially if you plan to work out longer.<\/p>\n The main goal of your pre-workout nutritional strategy is to stay hydrated, to replenish glycogen<\/strong> in your muscles and liver, and prepare the body for increased demand for energy. It is also important to keep your gastrointestinal comfort.<\/p>\n A proper pre-workout nutrition and hydration strategy is particularly important in the following cases:<\/p>\n Carbohydrates are the main source of energy during high-intensity training, both anaerobic and aerobic. Carbohydrates can be quickly used by your body for energy so you can exercise long and hard. Make room for carbohydrates on your plate before the workout, and you will benefit from improved endurance of your muscles and the nervous system, better performance and increased concentration.<\/p>\n If you exercise, eat 1 to 4 grams of carbohydrase per kilogram of body weight 1-4 hours before the workout. Feel free to adapt these recommendations to your individual needs and preferences, and your gastrointestinal function. A diet rich in carbohydrates is especially recommended for endurance sports (running, cycling, triathlon) or those in which the supply of carbohydrate is crucial to maintain high intensity levels of your training (team and racquet sports).<\/p>\n Foods rich in carbohydrates differ in how quickly the blood sugar (glucose) levels rise when a particular food is eaten. Glycemic Index (GI)<\/strong> is a rating system of blood glucose increase within 2 hours after consuming a specific amount of a product containing 50 grams of available carbohydrates. The general perception is that simple sugars cause a sudden but short rise in blood glucose levels, while complex carbohydrates provide stable glycemia. This claim is not entirely true. To provide an example, fructose, a simple sugar contained in fruits, causes a gradual rise in blood glucose levels and has a low GI. When choosing your meals, use a table of glycemic indexes (GIs)<\/strong>.<\/p>\n Is the GI of pre-workout meals important? According to research, it is more beneficial to choose products with a low glycemic index<\/strong> to perform better during a workout, especially during long-term endurance activities. This applies specifically to the sports activities where you have a limited ability to supply your body with carbohydrates during the exercise. If you can eat snacks when you exercise, meal selection based on the glycemic index has a negligible effect on your performance. However, we do recommend products with low or moderate GI to help your body maintain stable blood glucose levels<\/strong> (euglycemia).<\/p>\n Do you sometimes feel a sudden plunge in energy after starting a workout? This can be caused by a sudden drop in blood glucose levels, or hypoglycemia<\/strong>. There are two main factors that can contribute to this condition: a pre-workout meal high in carbohydrates, which leads to excessive insulin release, or the easier uptake of glucose by muscle cells after the start of the workout.<\/p>\n Some people may experience symptoms such as fatigue, decreased concentration and dizziness. These symptoms usually subside after some time and usually do not affect your performance, but they can be unpleasant, especially if you are a beginner, to the point that you may feel discouraged and discontinue your workout.<\/p>\n To avoid hypoglycemia<\/strong>, a slightly reduced intake of carbohydrates before the workout is recommended (about 1 g\/kg body weight). You should also choose foods with a low glycemic index<\/strong>, which will promote euglycemia. Try different meal times to find the timing that is best for you. It is generally believed that the risk of hypoglycemia is the highest if you consume a meal rich in carbohydrates 45-75 minutes before your workout. If you are prone to hypoglycemia, try to avoid eating lots of carbohydrates during this time window. Rather, choose a carbohydrate snack that you consume immediately before your workout. You can also eat sugars during the workout \u2013 a sports drink is a perfect choice.<\/p>\n Some active people experience gastrointestinal discomforts during or after a workout. Competitive stress can make such discomforts worse. If you experience gastrointestinal problems before during or after a workout, or you are likely to suffer from this condition, limit the amount of fat and fiber in your meal as these nutrients slow down digestion. It is also important to reduce the amount of products rich in FODMAPs, which is an acronym that stands for: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, as these nutrients absorb water in the small intestine and ferment in the large intestine, which can exacerbate intestinal discomfort.<\/p>\n Liquid or semi-liquid meals can also remedy this problem. This form of meal will also work well for people who experience stress-related lack of appetite.<\/p>\n You now know that you should preferably eat a meal no later than 60 minutes and no earlier than 4 hours before your workout. But which variant is better?<\/p>\n A meal 3-4 hours before the workout<\/strong> \u2013 this is the perfect timing for a pre-competition meal, especially if you compete in endurance activities, and for those struggling with gastrointestinal discomforts. You should opt for an easily digestible meal rich in complex carbohydrates<\/strong> with a low glycemic index<\/strong>. Your meal should be solid. If you’re facing intense exertion during a competition or if you struggle with gastrointestinal discomforts, reduce the content of dietary fiber<\/strong> in your meal. For example, you can choose basmati rice as a source of carbohydrates. If you plan to exercise for more than 90 minutes, eat an additional carbohydrate snack (a ripe banana, dried fruit or s sports drink) within 30 minutes before your workout.<\/p>\n\n
The most common mistakes when eating before training<\/h2>\n
\nBefore exercise, the foods which are difficult to digest should be avoided at all costs in favor of easily digestible (low-fat and moderate-fiber) meals that provide you with a natural energy boost, especially carbohydrates (as we discuss it in more detail below).<\/p>\n
\nConsuming an abundant meal activates the parasympathetic part of your autonomic nervous system, which is responsible for relaxation, rest, increased blood flow through the gastrointestinal tract area, pancreas and liver, higher secretion of saliva, gastric juice, bile, insulin, but also slower heart rate and bronchoconstriction. This will make you feel tired and drowsy soon after the meal. These physiological reactions are exactly the opposite to what you want to achieve during your workout! If you work out immediately after eating a hearty meal, you won\u2019t be able to use up the calories you have just consumed. Obviously, a full belly can be pretty uncomfortable when you exercise.<\/p>\nThe goals of pre-workout nutrition<\/h2>\n
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Carbohydrates before training<\/h2>\n
Glycemic index – what is it and how does it translate into training effevtiveness?<\/h2>\n
Hypoglycemia – what is it, symptoms, how to avoid it?<\/h2>\n
Pre-workout meal and gastrointestinal discomfort<\/h2>\n
Pre-workout meal timing<\/h2>\n
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