Should I eat? If so, what? If so, when? Not to mention that the “what” depends on the “when.” Knowing what to eat before an activity raises several questions, but don’t worry—it’s simpler than it seems!
Can I exercise on an empty stomach?
You can… if your body is up for it.
Many athletes are able to exercise without eating breakfast, but it is largely a matter of experience. It is not recommended for inexperienced athletes, as they may feel weak, see stars, or experience another similar discomfort. If it is something you would like to do, you can gradually get your body used to it by starting with short, moderate-intensity outings. Always keep a bar, an energy ball, or a sports drink on hand, just in case.
In any case, exercising on an empty stomach is not advisable if the activity is intense or lasts more than an hour.
How should I plan my pre-workout snack or meal?
What you probably want when you exercise is to have energy and feel light. If your activity takes place around lunchtime or at the end of the day, your previous meal (breakfast or lunch) may be enough. If you feel hungry in between, that is a sign that you should have a snack. Here is a guide to choosing suitable foods:
- 3 to 4 hours before the activity: a regular meal, ideally moderate in fat (no fried foods).
- 1 to 2 hours before the activity: a snack or very light meal providing mostly carbohydrates (bread, muffin, Zenit energy square, etc.) and a little protein (yogurt, nuts, hummus, etc.).
- Less than 1 hour before the activity: a light snack rich in carbohydrates, such as Zenit energy balls, a bar, or dried fruit.
How should I prepare for a BIG workout?
The goal is to maximize your energy stores so you can perform at your best. To do so, here is what you should do during the 2 or 3 days before the event or mega-workout:
- Eat carbohydrate-rich meals in which pasta, bread, rice, potatoes, etc. make up about half the plate.
- Choose carbohydrate-rich snacks when you are hungry: Zenit energy squares or balls, muffins, banana bread, fresh or dried fruit, yogurt, smoothies, etc.
- Drink plenty of water. It is important to be well hydrated to maximize your muscle energy stores and ensure that your cooling system works optimally (sweating!).
- Know that alcohol is not ideal because it has a dehydrating effect and interferes with energy storage.
IMPORTANT: Each of us tolerates foods differently. We sometimes need to use trial and error to find out what works best for us. It is very important to do these tests over time during training and avoid doing so before an important event or competition. In these situations, it is essential to stick with what you know and tolerate. It would be a shame to have a stomachache ruin the outing…
By Stéphanie Côté, M.Sc., nutritionist
Speaker and author of “Knowing What to Eat – Sports Nutrition,” published by Modus Vivendi, 2019