Permanent link for Fueling Your Workout with Food on December 3, 2019

Deciding what to eat before a workout can be tricky. Eating too close to workouts or choosing the wrong foods may throw a wrench in your fitness routine. Add in a full day of classes, plus time for a healthy snack before being active, and it can sometimes seem almost impossible. Fortunately, we have some great tips on how to help you worry less about fueling up and focus more on your workout ahead:

Experiment with eating times. 

• The truth is... there is no timeframe to eat before exercise that works for everyone’s body. Instead, find what works best for you within the timeframe of 30 minutes to 4 hours before beginning physical activities. 
• Adjust portions accordingly to the amount of time you eat before your workout. For example, a snack would be a better option if eating 30-60 minutes before, and a meal is better for eating 1-4 hours before starting a workout. 

Build a good snack. 

• Carbs normally get a bad rep, but they’re a fantastic source of energy and are essential to any pre-workout snack. A good pre-exercise meal or snack will have carbs to help increase your energy and speed up recovery after. 
• However, be sure to include some protein as well. This will help reduce soreness you may experience after your workout. 
• Choosing foods that are low in fat and fiber will ensure tolerance to avoid an upset stomach. 

Hydrate! 

• Fun fact: our bodies are made up of approximately 2/3 water. This means that we not only need to drink an adequate amount everyday to promote better health, but especially when doing physical activities of any kind. 
• Be sure to hydrate by consuming fluids, such as water or your favorite sports drink, an hour before working out. 
• You can also hydrate by choosing foods mainly made up of water, such as watermelon, lettuce, and tomatoes. This will help to prevent dehydration that could end your workout early. 

Have one of these tried and tested pre-workout combos. 

Still a little hesitant on where to begin? Try a snack listed below that’s a good carb and protein combination to get your workout off to a great start: 

1-4 hours before exercise: 

• Lean hamburger or chicken on bun + side salad + yogurt or fruit parfait 
• Low fat cottage cheese + crackers + grapes
• Oatmeal with brown sugar and walnuts + skim milk + banana 
• Baked salmon + brown rice + roasted veggies

30-60 minutes before exercise: 

• Apple or pear + nut butter 
• Dried fruit + mixed nuts  
• Jam sandwich 
• Sports gel, bar, or gummies 

Connect with our dietitian! 

• Make an appointment with our Registered Dietitian for a personalized approach to your nutrition. Appointments can be made by contacting Fitness and Wellness Services at 616-331-3659 or [email protected].
• All packages include 3 appointments and are only $15 for students! 

By: Alex Sixt

Image Credit: Samantha Molnar

Categories: Nutrition
Posted on Permanent link for Fueling Your Workout with Food on December 3, 2019.