Should I Eat Before I Workout?

The advice we give our clients is based on several factors, and naturally depends on the individual. Let's take a step back; your body relies on the glycogen stored in your muscles and liver for energy. Each of us stores enough glycogen for about two to four hours of exercise, depending on intensity. So we certainly have enough to fuel the average workout. Of course, guidelines are different if you're in training or an athlete. That said, the following factors influence whether or not you should eat a pre-workout meal or not.

1. If you workout first thing in the morning. Think about this scenario: you may eat your evening meal at 7:00 pm and then not eat again until breakfast, meaning that your fuel tank won’t be topped up when you go to the gym. By the time you’re up, ready, at the gym, finished with your workout and preparing your food, you’ve been up for several hours. So in this instance it’s advisable to eat a pre-workout snack or a protein shake or energy bar which offers readily available energy and is easy on the stomach.
2. If you’ve not consumed enough calories all day. If you eat every two to three hours, get plenty of protein, complex carbs and good fats, chances are you’ll be adequately fuelled. In this instance, fit your workout between meals and place an emphasis on having a solid and balanced post-workout meal as that’s what’s most important.
3. If you’re planning a long workout. If your goal is to combine cardio and weights in the same workout, you won’t have the energy needed to perform at the required intensity to garner the best results. Do cardio first and your weights workout will be average at best. Flip it around and you may find yourself lagging on the treadmill as your muscle glycogen levels will have been depleted during your weights workout. Therefore, a light pre-workout meal would be advisable in this situation too.
4. If you tend to get cravings in the mid-afternoon or evening hours. If you suffer from constant cravings you’ll probably benefit from a pre-workout snack as denying yourself fuel will leave you so hungry after your workout you’ll be far less likely to re-fuel with smart choices. Better to eat a small meal you can burn off rather than to binge on whatever’s within arm’s reach later that night!
5. If you’re sensitive to fluctuations in blood sugar. If you tend to get dizzy or short-tempered when your blood sugar levels run low then a pre-workout meal is a must. There’s no point in a half-hearted, light-headed workout, you won’t be close to giving it your best so always eat a proper snack one hour before you head to the gym.

So now you know when and if you should eat prior to workouts. What you eat matters too of course. Avoid high fat meals as they can settle heavily and cause a stomach upset. A liquid meal replacement or protein shake is a good choice, especially if it contains whey protein which is quickly absorbed, providing your muscles with vital amino acids. A shake is easy to digest and quick to make, both of which are important factors if you workout in the early morning or need something light prior to an evening workout. If your primary goal is to lose weight then eating a protein-only pre-workout snack is a good choice as you'll increase the likelihood that your body will use fat as fuel since you will not have replenished your glycogen stores. In this instance, a low/non fat Greek yogurt is easy to grab and go. If you want carbs in your pre-workout meal add fruit to either of these suggestions, as it will provide fast-digesting simple carbs. Other choices include a small bowl of cereal with low fat milk, a small bowl of oatmeal with a scoop of chocolate protein powder (chocolate oatmeal – yum!) or an energy bar if you're short on time.