How much you should eat before your workout depends on the type of workout that you plan on doing: high, moderate, or low intensity. If you’re going to do a low-intensity workout, don’t eat before your workout because it will just make you feel sluggish. On the other hand, for moderate to high-intensity workouts, you’ll want to have some reserve carbs in your system to perform the best.
Here are some caloric guidelines:
If it’s 3 or 4 hours before your exercise, eating a large meal is OK (600 calories or more).
If it’s 2 or 3 hours beforehand, a smaller meal is better (400 to 500 calories).
If it’s 1 or 2 hours before, a liquid meal is a good choice (300 to 400 calories).
If it’s an hour beforehand, a small snack will do (200 to 300 calories).
Try not to eat during the last hour before you begin a workout because it floods your system with too much blood sugar during those initial stages of your workout.
What To Eat Before The Gym
(Full Spike) The pre-workout meal is probably one of the most important meals of the day. The pre workout meal is the fuel your muscles need to get through your exercise. Eating before working out also provides energy and can help increase performance.
If you want to get better workout gains then you should definitely add pre-exercise food to your daily workout plan.
Glucose is the preferred energy source for most training routines and the pre-exercise meal should include foods that are highest in carbs and easiest to digest. High carb foods might include:
- Energy Bars
- Pre-Workout Energy Drinks / Shakes
When to eat before a workout
It’s not recommended to work out on a full stomach. Working out with food in your belly can cause cramping, nausea, and an upset stomach / stomach aches. No one wants to be hurting during their workout so give it time to digest. Typically it takes 1 – 4 hours for food to digest, depending on what, and how much you eat. Digestion also varies from person to person, so a little trial and error will be required to figure out how much time it takes for your food to digest. Regardless, the minimum waiting time after a meal is one hour.
Building Muscle Mass
If your goal is to build muscle, then you should eat foods high in carbs and protein before workout. High protein / high carb foods include:
- Chicken pasta
- Tuna sandwich
- Peanut butter sandwich (PB without the J)
- Turkey sandwich
- Chicken & potato
- Weight gain protein shake
The pre-workout meal of choice for people trying to lose fat, would be a small carb meal. This will supply you with the energy you need to get through your fat burning exercise routine, such as cardio and anerobic activity (hard sprints for 30 seconds – 1 minute). Remember, the body can continue to burn fat up to 6- 8 hours after cardio or workout.
The worst thing you could possibly do is workout on an empty stomach. While the body will in fact use fat stores to supply energy to the body if on an empty stomach, thus burning fat, this is not the preferred method to lose weight. This only ensures you of maximum muscle loss, and short term gain; No bueno.
What you do want, is to eat more small meals per day, which will speed up your metabolism and help you shed those calories. Eating too few calories per day will deprive yourself of energy, and your body will start hoarding calories that you do take in as fat so that it can survive these starvation episodes that you put yourself through. This also makes it harder for your body to use these calories.
Regardless of what your doctor told you, or what you have read, if they said to workout on an empty stomach, then they are 100% wrong. Working out on an empty stomach sends your body into a panic state, and you will, I repeat, you will…store…fat.