Preexercise Nutrition

Preexercise Nutrition

Importance: Pre-exercise snack is beneficial to prevent bonking during a workout, to prevent low blood sugar, to satisfy hunger, to restock glycogen stores, to prevent dehydration, to help balance out hormone levels and ultimately to optimize performance.

Timing:
Pre-exercise meal should be consumed 4-6 hours prior to exercise. Therefore, if you exercise at noon, breakfast should be your focus. If you exercise in the evening, lunch should be your focus. If you exercise in the morning…dinner the night before should be your focus.  “Focus” refers to a balanced meal.

If you exercise early in the morning it is important to top off your muscle glycogen stores because you are coming off a fast. After 8 hours of sleep, liver glycogen can be depleted by 80%; therefore, it is important to have a small snack and hydrate (20 ounces of water) before your 6 a.m. or 7a.m. CrossFit workout.

A snack should be consumed between 30-60 minutes prior to your workout. Everyone is different; some can digest food quickly while others have a difficult time. Play around with different portion sizes and different foods until you figure out what works for your body. Remember the closer to the workout the less food you should eat, you don’t want your body spending precious energy on digesting your food; you want that energy for your workout.

Snack Suggestions:

Turkey breast with melon + a small amount of nuts.

Blend low fiber fruit w/water or fruit juice and 3 tablespoons protein powder.

Lean meat with ½ orange + nuts (3 almonds)

Applesauce mixed with protein powder

Sprouted bread/gluten free bread with nut butter

Peach (fruit) or wild berries with handful of nuts

Raw veggies with hummus

Celery & nut butter

Jerky & dried fruit

Lean meat, avocado, veggies

Egg w/fruit (banana, peaches, melons)

Hydrate is just as important as eating.

Pre-work snack depends on who you are, what your goals are, and what kind of workout.  The idea is to pair a small amount of each: carb, protein, and fat. Carbohydrates: sliced veggies (carrots, peppers, zucchini, cucumbers), half a piece of fruit (banana, melons, pear, orange), something green and leafy. Pre-workout carbohydrates should be low on the glycemic index. Protein: high quality antibiotic and hormone free meat, grilled chicken breast, eggs. Fat: small amount of avocado, nuts, or coconut.

Questions or more information contact Deb. deb@debsholisticnutrition.com www.debsholisticnutrition.com

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Filed under Health Benefits, Nutrition, Sports Nutrition

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