WHAT SHOULD YOU EAT BEFORE EXERCISING?

People always declare me crazy when I tell them that I jump out of bed in the morning and dash straight to the gym. Breakfast? Pre-workout snacks? None of that. Call me crazy, but I just feel great on an empty stomach, and having breakfast at 6:30 AM feels like I've just digested my dinner. But on the weekend, when the gym can sleep in and only opens its doors for me at 9:00 AM, I do quickly snack on something. Research has been done on which nutrients can help you get the best out of yourself, but also to minimize muscle damage. Each macronutrient (carbohydrate, protein, fat) has its own role for a workout, and it may be that your running snack is not a good base for your strength round.

If you run for longer than an hour, the energy supply in your muscles (your glycogen stores) can become depleted. We don't want that. Therefore, make sure you get at least some carbohydrates before you go running. Your muscles use the glucose from carbohydrates as fuel. Fat, on the other hand, is the main fuel for endurance sports, such as running a marathon. Proteins are very important for strength training, for example. They increase muscle growth, help with your sports performance, and improve muscle recovery.

What is the best thing to eat before your workout?

2-3 hours in advance

If you can eat a few hours in advance, it's best to have a carbohydrate-protein combination. This way, your body has some time to ‘digest’ your snack.’

– Whole grain cracker with chicken breast, cottage cheese, or goat cheese

– Omelette with vegetables and an apple

– Bowl of yogurt with muesli and a banana

– Bowl of brown rice with chicken and vegetables

45-60 minutes in advance

If you're exercising early in the morning and have little time, it's important to take a light snack that mainly consists of carbohydrates.

– Handful of granola

– Smoothie of whey, fruit, and water or plant-based milk

– A piece of fruit

What is your best pre-workout snack? Email me at simone@amayzine.com and who knows, you might get me snacking in the early morning.