Hike with Uri & Celestia!
How to Get Fueled up for your Medium-Intensity Workout
A lot of athletes want to know how to properly fuel up for a workout in order to maintain stamina without bonking halfway through. In this video, Uri explains to Celestia the best foods to eat 2-4 hours before a workout, and why certain foods are more preferable over others.
The general recommendation is to eat your last regularly balanced meal, meaning a meal with protein, carbohydrates, healthy fats, and fiber, 2-2.5 hours before your workout begins. You need at least 2 hours because that’s how long it takes for all of those macronutrients to digest. Without this period of digestion, food can cause cramping or gut distress during a workout – something we have probably all experienced at some point!
Knowing if you need to eat in the 2-hour window before your workout depends on the intensity and the duration of your workout. Athletes have to keep the end goal in mind of started your workout satiated – not stuffed, but also not hungry.
The closer you get until your workout, the simpler the foods you consume should be. The simplest a food can be is a simple carbohydrate. Some examples of simple carbohydrates to eat before you work out that Uri suggests are a baked good from a local bakery or a piece of bread with peanut butter and jelly. If you choose to add protein, such as peanut butter, to your simple carbohydrate, know that it will take a little longer to digest.
The simpler your carbohydrate is, the faster it will digest. Foods like white bread, white rice, or pasta will digest super quickly because they are “simpler.” Complex carbohydrates, foods such as seeded whole-grain bread, brown rice, and whole-grain pasta, have fiber and protein in them, so they will take longer to digest.
What you decide to eat right before a workout is also dependent on your own personal preferences! Some people are able to tolerate more complex carbohydrates better than others without feeling uncomfortable during a workout. With that said, the general guideline is that your last regularly-balanced meal should be 2-2.5 hours before a workout. If you get hungry before, or know you need to be extra-fueled because you have a longer or harder workout, have a simple-carbohydrate in the window after your regularly balanced meal, and before your workout!
We hope this video and the information provided by Cofo’s nutritionist Uri was helpful to you. Now go get properly fueled-up, and have a killer workout!
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