It was during the stretch between lunch and dinner that I suddenly started feeling nauseated and had to lie down. Unfortunately, it had become a common occurrence. With my wedding just a few months away, I had upped the ante on my workouts, making them harder and more strenuous. But even though my workouts had changed, I hadn’t changed the way I prepared for them.
The main reason for this was lack of time. I am not a morning person, so getting up early enough to get to the gym before the workday started was already a challenge for me. If I didn’t change into my gym clothes and get in the car to go within 20 minutes of waking up, I just wouldn’t be motivated to go. This meant not eating anything first.
But I could no longer deny that the lack of pre-workout fuel was making me sick. Even though I ate a breakfast with protein, fiber and carbohydates post-workout, I still felt crummy even hours after exercising.
“It is really important to eat before a workout if your session will be longer than 60 minutes, higher intensity or if you are feeling drained before you even start,” registered sports dietitian Stephanie Militano, RDN, CSSD,told me when I asked for her advice.
Militano shares that fasted workouts can lead to feeling low energy, which can impact how much effort you give during a workout. “You may feel weaker and lift less weight or reps than normal. Cardio may also feel like a drag or like you are bonking halfway through,” she says.
With this in mind, I decided to commit to eating protein before working out for a month to find out if it changed the way I felt.
How a Pre-Workout Snack Impacted My Workouts
Since I wasn’t used to eating anything before working out, I decided to start with a small protein-based snack. I also wanted something pre-made to cut down on any food prep time. I ordered two flavors of Scott’s Protein Balls. A serving size of two balls is seven grams of protein, which I figured was a pretty decent jump up from zero.
The first day of my experiment, I woke up, got dressed and ate my two protein balls during the 10-minute drive to the gym. Then, I moved through my workout routine: 15 minutes of strength training, 10 minutes of ab exercises and 45 minutes on the treadmill. As I moved through my dumbbell exercises, I felt like I was crushing it! I felt powerful and energized. That feeling continued through my ab exercises and the first half of my run.
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But then, my stomach started to feel queasy. I ended up having to end my run early because my stomach hurt too much to continue. I knew this stemmed from not giving my body enough time to digest my pre-workout snack. I’d have to try something different next time.
On my next workout day, I decided to only eat one protein ball on the way to the gym. It was only 3.5 grams of protein, but it was also less for my body to digest while I was putting it to work in other ways. This time, I didn’t feel queasy, but I didn’t feel more energized either.
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After a week of eating only one protein ball pre-workout, I decided to change my routine completely and exercise a few hours after lunch. This would allow me to eat more protein (and carbs) before working out while also giving my body the chance to digest it.
My lunch is typically the same most days: a salad with either baked chicken, tofu or a tuna packet paired with some Simple Mills crackers and hummus. With my workout now timed to be in the afternoon, I would eat lunch around noon and head to the gym around 3 p.m. or 4 p.m., allowing enough time for the food to be digested.
This change got Militano’s seal of approval. She recommends waiting three to four hours after a full meal to work out. If you’re having a light snack of easy-to-digest carbs (like apple sauce, pretzels or fruit snacks, she says between 15 and 45 minutes is enough.
According to Militano, it’s important to eat a recovery snack or meal post-workout. “Eating a meal 30 to 60 minutes after training with protein and carbohydrates is ideal to refuel and repair your muscles,” she says, adding that a post-workout meal or snack should be a mix of protein and carbs.
Since I was no longer eating breakfast after working out, this was when I turned to my Scott’s Balls for a little recovery help. (Militano says that eggs and toast or a smoothie with Greek yogurt or protein powder are good post-workout recovery options too.)
Changing the timing of my workout changed everything. The first time I did it, I ended up having the best workout I’d had in months, being able to lift more weight during my strength training session and running further than I usually do. The best part? I felt great both during my workout and throughout the rest of the day and evening.
I kept this new routine up for a couple of weeks to make sure that it wasn’t a fluke. While I still had off days every once in a while, for the most part, I continued to feel great. I also paid more attention to how I was hydrating and would refuel with a protein- and carb-based snack post-workout, both of which I believe contributed to how I was feeling.
Militano emphasizes the importance of proper hydration. “Aim to drink 16 to 20 ounces of water about two to three hours before your workout. In the final hour before your train, sip on your water to start training well-hydrated but not overly full,” she says.
During the workout, she recommends taking a big sip of water every 15 or 20 minutes and adding electrolyte powder to your water bottle (or opting for a sports drink) if your workout is longer than an hour. She explains that it’s important to keep drinking water after your workout ends too.
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How the Experiment Changed the Way I Fuel Up Now
What this experiment taught me was how important it is to fuel the body properly before an intense workout and the importance of giving the body time to digest that food. For me to do this properly, I had to change the timing of my workout. I knew I wasn’t going to consistently wake up early enough to eat and allow enough time for my body to digest my pre-workout snack before going to the gym. For some people, this type of morning routine works great. But for me, it just doesn’t.
The experiment also taught me the importance of refueling post-workout. My post-workout snack was small enough not to undo the calorie burn I worked so hard to achieve during my workout, but was substantial enough to prevent the dizzy spells I used to feel when I didn’t fuel (and refuel) properly.
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It also taught me that hydration is part of fueling the body properly. Now, I make sure I’m hydrating before, during and after my workouts.
While I am a certified health coach, I am not a sports dietitian. What your body needs is likely completely different from mine, so if you have questions about your own pre- and post-workout eating habits, seek out a dietitian who can help you figure out what works best for you. That said, no body can run on empty. The main question is: How will you fuel yours?
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Source
- Stephanie Militano, RDN, CSSD, registered sports dietitian
