The importance of fueling before exercising!

3 April 2023

To get the max results out of your training session you need to fuel your body before exercise, do not run on empty!

Having breakfast / eating before your workout will help you burn calories at a faster rate during exercise.

Eat carbohydrates for energy. Carbohydrates keeps your body energised your muscles use the glucose from carbs for fuel.

Eating protein before exercise increases muscle protein synthesis, increased muscle mass, enhanced muscle performance and improved muscle recovery. To repair muscle, an adequate supply of protein will help your muscles recover from workout stress, especially weight-bearing exercise such as weight training.

Eat healthy fats for endurance. Fat provides fuel for the body, for longer and moderate to low intensity training, these fats are monounsaturated and polyunsaturated fats, found in plant based foods and oils.

Improved workout performance
Fuels your brain
May allow you to work out for a longer time and a faster pace
Prevent fatigue

Timing

Allow time for foods you eat before exercise is digested and absorbed.

Foods that are high in protein, fat, and fibre take the longest to digest.

Large meals take 3-4 hours to digest

Smaller meals 2-3 hours to digest

Small snacks 30 minutes

Foods:

Oatmeal
Almond milk
Banana
Peanut butter
Toast
Low fibre cereal
Yogurt
Hard boiled eggs

Food fuel ideas

One to three hours before training:

Small meal containing a good serving of carbs and protein, low in fat, so will be easily digested

2 rice cakes with cottage cheese
Fruit smoothie
40g of granola

Less than an hour before training:

30g/60g of simple carbohydrates for fast energy

A milky coffee and a banana
Dates with a teaspoon of peanut butter

If you eat 45-60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbohydrates and some protein. This will help prevent any stomach discomfort during exercise.