Page 46 - SFM NOV 2019 .indd

Pre-Workout Nutrition
By Hannah Boyl

One of the most popular types of supplements on the market is ‘pre-workout’
normally a powder mixed with water to create a caffeinated beverage with other ingre-
dients meant to boost performance. My preference when it comes to supplementation
is always food first. Carbohydrate-based foods can provide the boost of energy you
need as well as other beneficial nutrients.
Simple carbohydrates are best when consumed 30-60 minutes before activity.
These types of foods include fruits, applesauce, fruit snacks, pretzels, and graham
crackers. If you’re not a fan of eating before workouts, you can also use sports drinks
or diluted fruit juice.
If you’re planning ahead, having a meal high in carbohydrates about 3-4 hours
before a workout can provide some beneficial fuel as well. A peanut butter and jelly
sandwich with some fruit, or a chicken salad with greek yogurt and fruit on the side
could be a great mid-afternoon snack or lunch.
Don’t forget, hydration is also part of proper pre-workout nutrition. Going into
a workout dehydrated by even just 2-3% can cause a decrease in performance. Make
sure you have at least 16-20 oz of water 3-4 hours before a workout and maintain hy-
dration throughout the day.
Early workouts can create a barrier to pre-workout nutrition. The energy for
early morning workouts will come from what you eat the evening before. Focus on hav-
ing a well-balanced meal the night before. In the meal, include whole grains or starch-
es like pasta or potatoes with a serving of protein, fat, and vegetables. In the morning,
have something light like a piece of fruit, diluted fruit juice, or a sports drink.
Everyone is different and the effects of foods on individuals will vary. It’s impor-
tant to use these pre-workout eating strategies both in competition as well as practice.
Practices are not only a time to do sports specific drills and training, but also a time
to test out nutrition. Try different types and timing of foods in order to learn how your
body responds. During competition is not the time to be adding new foods to your regi-
men or experimenting with new timings. This may lead to unplanned stomach upset
and/or alterations in performance.
When it comes down to it, if you’re still missing that caffeine fix right before a
workout, use black coffee. Zero calories, no added ingredients, and a healthy amount
of caffeine with moderate consumption.

Here are some specific ideas of how you can fuel your workouts:
The night before:
Sweet potato with butter and honey, salad with mushrooms, bell peppers, tomatoes,
grilled chicken, and olive oil and vinegar dressing
3-4 hours before:
Turkey and cheese sandwich on whole grain bread with an apple
30-60 minutes before:
Apple sauce

Find out more about eating for any level of activity at HannahRDN.com

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