How to fuel for a workout

Lets work it baby. You have a workout in front of you and the question is; what do you eat to ensure you have enough energy to see you through? You don’t want to get to the workout and be too full or even worse have the food resurface because it hasn’t properly digested. Nor do you want to have hunger pains and wish you had eaten something because now you are running on empty.

Tips for eating before a workout

• Heading out for a 10km or longer run? We suggest eating no less than 90minutes before walking out the door. This gives your food enough time to digest and helps avoid issues such as cramp or the stitch. You may need to set the alarm a little earlier to eat but you will thank yourself later!
• Signed up for a 6pm spin class and need a little something to keep you energized? Keep it small, a snack such as a wholefood raw bar is ideal to keep the energy levels topped up and the hunger pains at bay – in an hour or so, you will be more than ready to eat.

Train to eat

A lot of people have issues with food & training so if it is an issue – start training to eat. Each run you head out on, eat something and then the next run, eat a little more. Before you know it, you will be running and eating and not experiencing the gut issues you thought you would never overcome.

Don’t fear the carbs.

Carbs are goods. Carbohydrates are our main source of fuel especially complex carbohydrates, which provide long-term energy as opposed to simple carbs, which are instant and quick and although they do have their time and place, fuelling with complex carbs is always recommended.

Menu

Breakfast – Choose complex carbohydrates which release energy slowly
Porridge oats
Rye or wholewheat bread with almond butter & jam
Buckwheat with coconut yoghurt & fruits (mixed of complex & simple sugars)

Lunch – Packed full of protein and healthy carbohydrates
Salad with chickpeas, beans or tofu
Baked potato with beans, salad, dhal

Foods to avoid 
Fast Food – high fat and slows down your digestive system
High sugar – simple carbs, which means quick energy even quicker, come down
Muffins, donuts, egg & bacon roll – these will do you no favours even when eating on the run to fuel a workout

How to avoiding hitting the wall

Adequate fuelling will be the difference between hitting the wall and going around it to successfully complete a run or gym workout session. Always follow the basic principles of healthy eating: high net gain nutritious foods that promote energy not suck it away.

Oh and don’t forget to eat well post workout too. Don’t undo but you have just worked so hard to create also eating well helps aids recovery!