Every single time I've gone for a run on an empty stomach, the run was far from great. Every.single.one. I love breakfast but I wake up early to do my workout so that the chances of someone or something getting in the way are slim to none. I just want to get my workout done and over with; I don't want to 'waste' time eating beforehand.
Food is energy. It's the fuel our bodies need if we intend to do anything! If you want to maximize your workout performance and see the benefits of your workouts, you must fuel properly.
What we put into our bodies is what provides our cells with the energy they need to live and complete their jobs properly. Whatever intensity of exercise we choose, our bodies utilize different energy systems. Here's a quick breakdown of the different energy systems 👇
ATP provides a few seconds of energy
Phosphocreatine provides up to 15 seconds of energy
Anaerobic glycolysis lasts about 2 minutes
Aerobic glycolysis provides hours of energy
Carbs and fats are the main macronutrients that provide energy to the different energy systems. You might be asking about the missing macro, protein. Including protein in your pre-workout nutrition is just fine. In fact, according to NASM, eating protein pre-workout can help to decrease muscle soreness.
Benefits of pre-workout nutrition
👍Increased energy
👍Improved focus
👍Preservation of muscle mass
👍Faster recovery and reduced soreness
Eating about 30 minutes to an hour prior to working out is recommended. I like to stick to a few different snacks like whole wheat toast with peanut butter and sliced banana, an apple with almond butter, or a homemade granola bar.
Before you even skip to why you "can't" eat before working out, let me stop you there. I hear you. I've woken up at 4:30 just so that I can get my run in so I've been there as well. For these super early morning workouts, we have a few options. Number one you can wake up earlier. If you're noping out on that option, I suggest eating as soon as you wake up. Before doing anything else, eat your snack. By the time you get ready and do your warm-up, you'll be good to go. If you are still objecting, then it's time to think about moving your workout to a different time and/or asking yourself if exercise is a real priority to you.
P.S. Don't forget to HYDRATE!
Comments