Exercising in a fasted state results in a greater proportion of fat being used as exercise fuel compared to doing the same workload after a carb-containing meal or snack. On this surface, it may seem this will help you with your weight loss program, however, it is possible that you could have a better and longer workout if you were to eat a small snack 2 hours before your workout in the form of carbohydrates.
It Depends on Your Goals:
To make a decision about whether to eat before or after your workout, take a look at your personal goals.
- Gain Performance – Eat a small meal 1-2 hours before working out.
- Lose Weight – Save your meal until after the workout session.
When to have a full meal
As a general rule you should eat a full meal 3-4 hours before working out and a snack 1-2 hours.
Fat usage, for energy, during exercise is very sensitive to the amount of time between eating carbohydrates and starting exercise. Eating a meal high is carbohydrates stimulates your pancreas to produce insulin which inhibits the breakdown of fat. This forces your body to rely more heavily on carbohydrates you just ate, as a fuel. In other words, to increase the amount of stored fat used for fuel during your workout, delay the consumption of carbohydrates if at all possible for an hour or two.
Pre-workout choices:
If you need the carbs for energy during a longer workout, have something light. Make it something that’s fairly easy to digest so it doesn’t feel heavy in the stomach. All you need before exercise is 100-200 calories, mostly carbohydrates with a little protein and fat, such as fruit or yogurt. That should be enough to get you through a workout that lasts up to an hour.
Post-workout choices:
After exercising, have the breakfast bar with fruit filling or some fresh fruit. If your morning workout is vigorous, you may also want something more substantial like a bowl of oatmeal and fruit. Listen to your body. It will let you know what you need. Just don’t over do it.
Helpful Tip
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