Nutrition plays an important role in your performance. The right balance of macronutrients (carbs, fat, and protein) and micronutrients (vitamins and minerals) can help you to minimize soreness, lower risk of injury, improve energy levels, and crush your goals!
If you’ve ever wondered if you should eat before a training run or TRIBE class, the answer is yes! Studies show that a pre-workout meal or snack containing carbohydrates can boost physical performance. This is because the body relies almost exclusively on carbohydrates for energy. Although you can get carbohydrates from refined sources (things like sugar and white rice, pasta, and bread), this quick energy won’t last very long or provide many health benefits. It’s better to focus on carbohydrate-rich foods with more nutrients and fiber such as fruit, dairy, and whole grains.
Pre-workout meal ideas:
Peanut butter & banana or PBJ sandwich on whole wheat bread
Greek yogurt with granola & fruit
Oatmeal made with low fat milk & fruit
Whole grain cereal with low fat milk & fruit
Pre-workout snack ideas:
Apple or banana with nut butter
Greek fruited yogurt
Granola bar
Whole grain rice cake with nut butter
Dried fruit & nuts
If you aren’t used to eating before a training run or class, make sure to time your pre-workout fuel so that you are neither hungry nor full before you start. There is no hard and fast rule for this timing because everyone’s digestive system operates a little differently, however, some general guidelines are:
If you have 1-3 hours before you plan to workout, aim for a meal.
If you have 20-60 minutes before your scheduled workout, eat a snack.
If you only have 10-20 minutes before your workout, try consuming a small amount of easily digestible, simple carbohydrates such as fresh or dried fruit. This will give you quick energy that your body can use right away!