What to Eat Before Exercising
As the son of an nationally recognized track and field coach, (the late, George “Papa Bear” Williams) I can confirm, from firsthand knowledge, the importance of eating the proper meal before either exercising or competing in a high-level athletic event.
From the time I was five-years-old and began what would become a lifelong affair with track and field, my father trained and taught me all about the importance of eating correctly before exercising or competing.
These days, which are never quite long enough – or either too damn long, depending on your point of view – are daily struggles to have energy and endurance for both, work, and play. However, it can be accomplished for both, the everyday non-athlete, or, someone who routinely exercises. To do this, we must stay active and eat right. Before I go any further, let me say that exercising in an effort to build fitness is not the same thing as working out to improve athletic performance. However, eating the right foods help achieve these goals for anyone who is serious about achieving their respective goal.
One of the most frequently asked questions people ask is “Should I eat before I exercise?” The answer is that it depends on the person’s diet and their individual body needs, but on the whole, I would say that is an unequivocal yes.
However, there are different diet policies for different kinds of activity. A weightlifter or someone doing hard labor for work all day may have different fueling needs than runners or swimmers. If you want to train longer and harder, delay fatigue, and recover faster after working out follow these simple rules.
Eat a high carbohydrate diet.
Over 60 percent of a person’s total calories should come from carbohydrates. They are stored in the muscle as glycogen for energy and this stored energy is directly related to how much carbohydrate you eat and how well trained you are. If you exercise nonstop for 90 minutes, drink carbohydrates (Gatorade, Powerade, or any sports drink that has a 6 to 8 percent carbohydrate solution) during your workout.
Keep energy supplies full.
Hikers, runners, and bikers burn carbohydrate and fat for fuel. Carbohydrates supply about 95 percent of fuel for strength training and hard labor activities. So more carbs should be eaten to build muscle. Cross trainers should eat throughout the day (3 meals and at least 2 snacks) to maintain energy needs.
The exact amount of protein needed for each athlete is unclear. Nevertheless, a reasonable estimate is about 1.0 gm of protein per kilogram per day or 70 grams of protein for a 150-pound person. There is no data to show that increasing protein is necessary for bodybuilding. However, for those participating in marathons or endurance events, protein should be increased from 1.5 to 2.0 gms/kg/day. This is because endurance athletes rely on protein for approximately 15 percent of their energy.
Limit dietary fat to 20 to 25 percent of your total calories.
Fat is hard to digest and tends to sit longer in your gut. The time between dinner and breakfast is very long. The body needs to be refueled after 12 hours. Anyone in good physical shape who eats a balanced, high-carbohydrate diet can safely meet the demands of a short (1 hour) exercise session before breakfast. However, when the body is low on fuel, the risk for fatigue and injury increases for everyone.
So there it is – what to eat and when. However, remember, no one knows our body like you do, so always take into consideration how you feel and what your body is telling you.
