You Can even Eat 30 to 60 Minutes before a Workout

How many times has it happened that an hour or 30 minutes before a workout you realize that you are very hungry because you have not eaten anything in the last couple of hours? Some decide to workout hungry, some decide to skip their workout. Both decisions are wrong, even half an hour before a workout you can eat and be able to satisfy both your hunger and workout energy requirements at the same time. 

Here is what you should know about food consumption in the 30 to 60 minute time frame before a workout: you should take in 0.25 to 0.5 grams of carbohydrates per one pound of body weight. In order to find the exact amount of carbohydrates you need in this time frame you should experiment with different amounts of food: some have a higher tolerance while others have a lower tolerance for food in the near proximity to a workout. So if you weigh 160 pounds you should take in between 40 and 80 grams of carbohydrates in pre-exercise meals; if you are 200 pounds you should take in between 50 and 100 grams of carbohydrates.

The types of foods appropriate for pre-exercise consumption is foods with a small percentage of fat, a small to moderate percentage of proteins, and a high percentage of carbohydrates. Some of the foods that are rich in carbohydrates are: 

-          Banana – medium size: 26 grams

-          Apple - medium size: 22 grams

-          Bread – one slice: 12 grams (most breads) to 15 grams (Rye bread)

-          Baked potato – small: 30 grams

-          Elbow macaroni – one cup: 43 grams

-          Brown rice – one cup: 45 grams

-          Cinnamon raisin bagel – one: 39 grams

-          Quaker Oatmeal – one bag: 32 grams   

-          Apple Juice – 8 oz. glass: 30 grams

There is one more simple strategy that you can use if you arrive to your gym hungry: take a very small amount of food that is high in carbohydrates before a workout and take a small bite of a banana or apple every 25 – 30 minutes during the workout. By using this strategy you will be able to finish your workout and you will not feel as exhausted or in a bad mood afterwards. 

For those who are not familiar with the role of carbohydrates in sports nutrition, here is just a quick reminder: carbohydrates are the most important source of energy for our bodies. They are broken down into sugars and converted into energy. There are two types of carbohydrates: complex (starches) and simple (sugars). Complex carbs are made of mostly linked sugars while simple carbs are made of mostly simple sugars. Simple carbohydrates provide energy for a very short period of time; complex carbohydrates provide energy for a prolonged period of time. 

This article is just a solution to the situation of when you arrive to your training session hungry. But remember that the best way to avoid this kind of problem is to plan and schedule your meals in advance. When you eat according to your meal schedule you can be certain that you will be able to give it your all during your workout.