What and When Should I Eat Before Working Out?

What to eat before a workout session is a common worry for many people trying to get fit, and do the right thing. A lot of my clients ask me, “What should I eat before working out?” and “When should I eat before exercising?”

 It’s recommended to eat a meal 1-2 hours before you start exercising. This way, your body has time to digest your meal before you start training. 1-2 hours before a workout is ideal, because it gives you enough time for your body to digest, but also for your body (and mind) to use that intake of food as fuel for your workout.

The worst thing you can do is eating right before exercising. You will feel nauseous and get stitches during your workout, which will ruin your personal training session, and won’t allow you to perform to your full potential. You’re at risk of heartburn, stitches, and vomiting if you eat just before working out, so make sure you time your food intake according to your workout schedule.

 Of course, I understand we all lead busy lives, and taking care of ourselves is a continuous process that often gets put on the backburner because you’re striving to achieve all of those other goals in life. Being busy or pre-occupied mentally can make you forget to eat at the rights times, so if you are desperately hungry because you forgot to eat earlier in the day, you can eat something small like a banana 🍌 about 30 minutes before your workout. 

The best kind of meal to eat before a personal training session or online workout is a high carbohydrate meal. There are so many myths circulating about carbohydrates online and in fitness groups, but carbs are the perfect high-energy source to help you fuel your workout correctly, and have the maximum amount of energy for your workout.

What are great, healthy, and filling meals?

For breakfast, I love making porridge or eggs on toast. They provide a good level of protein, and are great for energising you throughout the day and during your workout.

If you’re having lunch or dinner before your workout, I would recommend a light meal. Have some chicken or fish or turkey with some rice and green vegetables, or have a healthy sandwich. Although carbs are great for giving your that energy boost for a workout, be aware of portion control when it comes to carbs and measure your portions to ensure you are not eating too much…It’s all about a happy balance!

 But what about post—workout meals? What should I eat after exercising?

After a workout you need to eat foods with high protein in order to aid muscle recovery after a tough workout, protein-based meals will help you recover quicker, and help you with healthy muscle gain, too.

Some easy-to-grab protein sources I would recommend are chicken, protein shakes, protein bars, and eggs. These are all quick-to-make post-workout meals that will help you stay on track.

I know many of you are following vegetarian/vegan diets, so anytime you need an alternative to make sure you still eat the right amounts of protein and are maintaining a balanced intake of good nutrition, just send me a message! I’m always advising my clients on what to eat to achieve their fitness goals, so anything you need from me, just ask.

Fuel your body correctly for the most beneficial fitness and personal training sessions, and to ensure a quick recovery.