What To Eat Before You Workout

pre workout

When you wake up in the morning your body has already been fasting for about 7-12 hours.  Therefore, its fuel source is empty!  Because of this, eating breakfast before you run or workout is very important, especially for endurance athletes.  Stacie & I attended an awesome Nutrition for Endurance Running workshop by Julie Hansen as part of a running series by Mountainland Physical Therapy.  She gave us some ideas of what you could eat before exercising depending on the amount of time before your workout.

1 hour or less before competition/training (about 100 calories): *Choose one of the following

  • Fresh fruit such as a banana or orange
  • Half of a sports energy bar such as PowerBar
  • ½ plain bagel or English muffin
  • Crackers such as saltines or Melba toast
  • Small box of cereal such as Corn Flakes, Rice Krispies or Total
  • 8-12 oz of a sports drink such as Gatorade or Powerade

2-3 hours before competition/training (about 300-400 calories): *Choose one of the following

  • ½ of turkey sandwich on white bread with baked chips
  • ½ bagel with jelly & banana
  • 2 pancakes with syrup and berries
  • 32 oz sports drink
  • 1 smoothie with berries, banana, & whey protein
  • 1 sports energy bar, 1 cup sports drink, 1 cup water

3-4 hours before competition/training (about 700 calories):  *Choose one of the following

  • Scrambled egg whites with white toast/jam and banana
  • 1 bagel with low-fat cream cheese, jelly, and banana
  • 3 oz grilled chicken breast with small baked potato, roll and water
  • 2 cups plain pasta with 1 plain roll
  • 1 can of low fat sport shake with no more than 25 grams of protein, 1 sports bar, 1 banana, water

kguymon

 

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