Are you someone who regularly exercises, goes to the gym, or just thinks about your physical health from home? Then you must have also come across this question. "Do you need to eat something before exercising? If so, what are the best things to eat? How long before should you eat?" Many people have these questions. Some say that it is better to exercise on an empty stomach, while others say that you should eat something. So today we will talk about this precisely, scientifically, but in the simplest way that you can understand.
Do you really need to eat before exercising?
The simple answer is, it's not always necessary . It depends entirely on the type of exercise you do, the time you do it, and your body type.
Imagine that you take a brisk walk or a light jog for 30-45 minutes in the morning. At that time, the energy from the meal you ate the night before is stored in your body. That energy is more than enough for such a short workout. Therefore, doing such a workout on an empty stomach will not cause any problem.
However, if you are exercising intensely for an hour or an hour and a half, for example, lifting weights, doing a cardio session, or if you feel weak, tired, or dizzy during your workout, then it is very important to have a snack before your workout. Also, if it has been more than 3-4 hours since you last had a main meal, eating something small before your workout will give you the energy you need.
Simply put, listen to your body. If you feel like you're running low on energy, eat something small. Otherwise, it's not necessary for light exercise.
What is the best time and the best food?
Okay, so you've decided to eat before your workout. The question now is when to eat and what to eat.
The best time to eat before exercise
The best time to eat is usually 30 to 60 minutes before you start exercising . Why is that? It takes a while for the food you eat to be digested, converted into energy, and absorbed into your bloodstream. This is enough time for that. If you eat right before you start exercising, you may feel full and uncomfortable. Also, if you eat too long before, you may run out of energy by the time you start exercising.
Best food combination: Carbohydrates + a small amount of protein
The best pre-workout meal should contain mainly carbohydrates and a small amount of protein .
- Carbohydrates: These are our body's main source of energy. Like gasoline for a car, carbohydrates provide the immediate energy we need to exercise. They are quickly digested and converted into energy.
- Protein: Protein is not the main source of energy for exercise. However, adding a small amount of protein helps to repair the micro-tears that occur in our muscles during exercise. It also helps to release the energy from carbohydrates into the body.
The most important thing: Choose a meal that is high in carbohydrates and low in protein. If you eat too much protein, it will take longer to digest, which can make you feel uncomfortable.
| Type of food | Examples | Why is this good? |
|---|---|---|
| Fruit | A ripe banana and an apple | It's full of natural sugars (carbohydrates), so it provides quick energy. It's also easy to digest. |
| Yogurt | A cup of low-sugar yogurt (Plain or Greek Yogurt) | It has a good balance of carbohydrates and protein and is easy to digest. |
| Oats | A small cup of oatmeal | Complex carbohydrates release energy slowly and over a long period of time. |
| Fruit and protein | A tablespoon of peanut butter with a few apple slices | A perfect combination of carbohydrates (apple) and protein/fat (peanut butter). |
| Bread | A slice of whole wheat bread | A good source of carbohydrates. You can also have it with a boiled egg if desired. |
Don't eat these things before exercise!
Just like there are good things, there are also things you shouldn't eat before a workout. Eating these can interfere with your workout, cause stomach upset, and make you feel tired.
- Oily, fried foods: Oily foods like patties, rolls, and vadas take a long time to digest. Eating these can make your stomach feel heavy and may make you feel uncomfortable while exercising.
- High-fiber foods: Foods high in fiber, such as leafy greens and beans, are generally good for your health . However, eating large amounts of these foods right before you exercise can cause bloating and gas.
- Spicy foods: Eating spicy foods with lots of salt, pepper, and chili powder can cause heartburn in some people. This condition may be exacerbated by exercise.
- Dairy (for some): Many people have difficulty digesting dairy. If you have this problem, avoid consuming things like milk and cheese before exercise. However, yogurt is usually not a problem for most people.
- Sugary drinks and snacks: Things like chocolate, sugary drinks, and cakes can give you a quick boost, but that energy quickly drops (sugar crash). Afterwards, you feel even more tired than usual.
Don't forget to drink water!
When it comes to food, water is a must-have. Keeping your body well hydrated is sometimes more important than food. Drink plenty of water before, during, and after exercise. Being dehydrated can reduce your performance and even lead to muscle cramps.
If you have a medical condition such as diabetes mellitus, it is very important to talk to your doctor about your exercise routine and the foods you eat beforehand.
Take-Home Message
- It's not necessary to eat before a light, short workout. Only eat a small snack if you feel like you're lacking energy.
- Before a hard, long workout, eating a small snack 30-60 minutes beforehand can improve your performance.
- Your meal should consist mainly of carbohydrates and a small amount of protein . Something like a banana or yogurt is ideal.
- Avoid eating foods high in oil, fiber, and spicy foods right before exercise. These can cause stomach upset.
- Even more important than food is keeping your body well hydrated. Don't forget to drink enough water.
- Ultimately, everyone's body is different. Don't just do what everyone else does, experiment and choose what works for your body and gives you the best results.
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