Day 42 - Sports Nutrition Series: Pre-Workout Nutrition

You are going to get moving and need to make sure that you provide your body with what it needs to perform like the athlete you want to be. So, what are the guidelines for foods that fuel our movement? The key with pre-workout nutrition is eating foods that are easily digestible so that your body is not stressed or depleted during the food's breakdown. Although you will use the below categories to understand the basics of classifying your nutrient ratio needs, the key is experimentation within that category to find out your own energizing menu.

Are you going to the gym to lift weights for 20 minutes? Going on a 20 mile run? Or doing an hour and a half yoga session? Use the below breakdown to see where your workout demands fit.

1. Level One | The Health-Minded Athlete: High intensity exercise that is shorter in time. 
1. Duration: One hour or less. 
2. Examples: Interval training, a three to six mile run, working out at the gym, a game of volleyball, tennis, soccer, football or other sport that requires intense movement and then periodical rest.
3. Best Pre-Workout Fuel: THINK QUICK WHOLE FOOD

1. Whole Food Quick-Burning Carbohydrates: Glucose is a fuel that burns quickly for immediate energy while fructose is burned a bit slower. Fructose kicks in at a slower rate, providing an energy that lasts a bit longer. These two sugars combined are the perfect fuel for high intensity energy demands for shorter periods of time. Dates, bananas, mangos, papayas, pineapple and any of your other favorite fruits are the perfect choice! 
2. Medium Chain Triglycerides: These are fatty acids that are burned immediately by the liver for quick energy. Coconut oil is the best source!
2. Level Two | The Seasoned Athlete: Moderate intensity exercise for a moderate amount of time. 

1. Duration: Between one and three hours in duration. 
2. Examples: Half marathon, marathon, Olympic distance triathlon, extended cycling, hiking. These are activities  that require more sustained energy but less intensity as level one.
3. Best Pre-Workout Fuel: THINK QUICK WHOLE FOOD W/ A DAB OF PROTEIN & FAT
1. Whole Food Quick-Burning Carbohydrates: You can use fruit like above, or add in whole grains. 
2. 3:1:1 Carb to Protein to Fat Ratio: I abhor ratios, so take it with a grain of salt. What you should really get from this is that you still need carbohydrates for immediate fuel, but couple it with small amounts easily digestible protein and fat. 
3. Here are some of my favorites that feel good in my body. Discover your own. Make sure to apply Step 4 in The Awake Eating Method to experiment with what feeds your unique biochemistry.
1. Hemp seeds, hemp protein powder, almonds, flaxseeds, coconut oil or coconut milk, olives, olive oil, avocado, pistachios, quinoa, amaranth.
3. Level Three | The Olympian: Lower intensity exercise for a longer period of time.

1. Duration: More than three hours long.
2. Examples: Ironman, mountain climbing, adventure racing, very long distance running, or stressful active days spent on your feet (this can include hard labor!).
3. Best Pre-Workout Fuel: THINK QUICK WHOLE FOOD W/ A MINI MEAL
1. Whole Food Quick-Burning Carbohydrates: You can use fruit like above, or add in whole grains.
2. Combo of Complex Carbohydrate, Fat and Protein. Think of the pre-workout snack for level three, like a mini meal and cover all your bases. It is important to pay attention to what foods in each category feels good. For instance, eating steak as your protein source is much too heavy and dense for endurance athletes and depletes performance. Experiment during training with what works best.

Start by adding in the foods you love that are in the specified category that your activity for the day fits into. Get used to the basic concept of the general nutrient needs and then branch out and try new combinations and amounts. If you get a bit confused or need more guidance, adding a Nutritionist onto the training team can be invaluable for pointing you in the right direction.

Nat

For more questions on how to increase health, endurance and vitality in the realm of sports performance and beyond, contact Natalie for a nutrition consultation.