Sam Gilbert is a journalism sophomore and Mustang Daily health columnist.
It’s a rare event, but don’t you love those mornings when you wake up and actually feel motivated to work out? Let’s get real, the trek to the Recreation Center before the hour of 10 a.m. can be described more as a struggle, but it does occur once in a blue moon.
After the decision is made to actually make moves, that’s normally when disaster strikes for me. To eat or not to eat — that is the question.
It’s not like I’m down to pass out on the treadmill because of lack of nutrition or anything, but there’s nothing worse than feeling in the zone and then suddenly have to stop because of a killer cramp.
It turns out, though, that eating right before you work out isn’t necessary.
According to Spark People, the fuel utilized during a workout doesn’t come from the calories in food, but from the glycogen, or carbohydrates, stored in your muscles, liver and fat cells.
The calories in glycogen actually offer enough fuel for about 1-2 hours of intense exercise or 3-4 hours of moderate exercise, the article states.
“This means that if your overall diet is adequate to keep your fuel tanks topped off, you may not need to eat anything before you work out,” the article reads.
Eating first doesn’t have to necessarily be a priority if it upsets your stomach, you’re working out first thing in the morning or if you’re working out at a time that eating isn’t convenient, according to the article.
On the contrary, this lack of eating does not necessarily apply to everyone. The trick is to knowing your own body and to do what works best for you.
This is what I normally have to put into consideration. As great as it sounds to not have to worry about eating before working out, I know that I’ll feel tired and unmotivated once I get to the gym if I’m still surviving off of dinner from the night before.
As the article says, I am one of those individuals who are “more sensitive to changes in their sugar blood levels, which fall during the first 15-20 minutes of workout.” Sweet.
According to the Mayo Clinic, it’s important to pay attention to the size of a meal with consideration to the time it will be eaten before a workout.
“Large meals should be eaten at least 3-4 hours before exercising, small meals about 2-3 hours and small snacks about an hour before exercising,” the article reads.
Eating too much can result in you feeling sluggish or diarrhea and stomach cramps, the article reads.
Ew. That grossed me out to write. Let’s avoid that situation, Cal Poly.
I thought the most beneficial piece of advice was the idea of snacking before or during a workout because it won’t give you any added energy, but it will avoid any distracting hunger pains.
Some good ideas for small snacks include energy bars or drinks, bananas or other fresh fruit, yogurt, fruit smoothies, whole grain bagels or crackers with peanut butter and granola.
Even if you’re not down for the whole snacking situation, it is crucial to stay hydrated.
“Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout,” according to SparkNotes.
Being well-hydrated will make your exercise easier and more effective, the article says.
According to The Huffington Post, small workouts don’t necessarily require a concerted effort to eat, but hydration is incredibly important.
“Water is fine for a half-hour run, but any workout over an hour may require some electrolyte replacement — such as a sports drink or a piece of fruit,” the article reads.
So, now that we have it all cleared up that eating right before a workout isn’t required, what if you’re working on some endurance training and know that you need food?
The Huffington Post has some unique suggestions that I’d like to share with you:
[checklist]
- Low-fat chocolate milk. I know, it made my day, too. Apparently it “works better than the neon stuff.” Good enough reason for me.
- Coconut water. Who knew this drink is used for something more than just curing a hangover? This low-calorie, all natural drink is perfect for replacing water when working out.
- Rice. Add some honey, and it’s perfect for those hitting up those 6 a.m. breakaway classes.[/checklist]
Eat smart, Mustangs.