Should I eat before exercising? If yes, what?
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Whether to eat before exercising depends on individual preferences and specific goals. has discussed various aspects of this topic on different episodes of the .
In terms of fat oxidation, whether you consume food before training doesn't greatly affect fat burning for short periods of exercise. However, after about 90 minutes of moderate-intensity exercise, those who have not eaten for three or more hours before exercising burn more fat from that point onwards, compared to individuals who consumed food one to three hours before exercising 1 2.
has expressed a personal preference for cardiovascular work without eating in the previous 3 to 10 hours, usually in the morning. He notes that meal timing is individual and should be optimized based on your training goals. For resistance training early in the day, he might consume carbohydrates like rice or pasta the night before to ensure sufficient glycogen in the muscles 3.
It's also mentioned that eating before training can take away neural energy needed for the workout, and training fasted might give more energy, while hydrating, possibly with caffeine, is beneficial before exercise. Electrolytes before exercising can improve mental clarity and allow for completion of physical exercise even without consuming food 4 5.
Importantly, there are no strict rules about fasted or fed training. It comes down to what one can handle regarding gastric distress and personal preferences. Some might prefer to eat a small meal if they wake up hungry or train shortly after lunch if that's the only available time. Flexibility and finding what works for your body and schedule is key 6.
When planning to eat before exercising, consider foods that won't cause gastric distress, maybe light on the stomach, and provide the necessary fuel for the workout. It's helpful to experiment with timing and types of food to see what enhances your performance and comfort during exercise.
RELATED QUESTIONSWhat are some foods recommended before exercising?
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According to the information discussed by , there are various opinions and preferences regarding what to eat before working out.
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In one of the episodes, , a physical therapist and certified strength specialist, advocates for protein consumption around the time of training, either before or after, as this can help with refueling and recovery. Cavaliere also indicates that it's important to not consume anything pre-workout that would cause discomfort or negatively impact your workout 1.
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recommends for high energy expenditure workouts consuming roughly half a gram of carbohydrate per pound of body weight, which should be tailored based on the workout's intensity. The recovery process starts during the workout, hence why nutrition during a workout can also be relevant. For protein, he suggests around a quarter gram per pound of body weight, indicating the importance of total daily protein intake over specific timing 2.
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Lastly, himself mentions the benefits of carbohydrates post-exercise, particularly in reducing inflammation when compared with water only intake, especially for those who train in a fasted state. He suggests complex carbohydrates like rice, oatmeal, pasta, and fruit to help attenuate some of the exercise-induced inflammation, recommending consumption within an hour or so after exercising 3.
Before making any dietary changes or starting a pre-workout nutrition routine, it may be beneficial to consult with a nutritionist or a healthcare professional who can tailor recommendations to your individual needs and fitness goals.
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