By Kat Eden
Do you go for a pre-workout protein shake half an hour before working out? A full meal a couple hours earlier? A piece of fruit just to keep you going? Or should you skip eating altogether and train on an empty stomach with a short black and some No Doz thrown in for good measure?
If you don't prepare your body correctly for exercise, not only could you struggle to get through the session and decrease your chances of fat loss, you could actually cause your body to GAIN FAT.
Eat right, on the other hand, and you'll burn more fat, train harder, and just feel a whole lot better to boot. Let's investigate the different approaches to pre-training nutrition.
o THE PROTEIN SHAKE
While a protein shake may stave off the hunger and give you an energy boost, it will also slow down all metabolic processes and put your body into a fat storing pattern. This is because commercial protein powder is difficult for your body to digest (despite claims to the contrary). Don't believe me? Try leaving a spoon in a glass of protein shake. Watch what happens in an hour and now imagine that inside your gut.
While a protein shake may stave off the hunger and give you an energy boost, it will also slow down all metabolic processes and put your body into a fat storing pattern. This is because commercial protein powder is difficult for your body to digest (despite claims to the contrary). Don't believe me? Try leaving a spoon in a glass of protein shake. Watch what happens in an hour and now imagine that inside your gut.
TRY THIS INSTEAD
The basic idea of a shake is sound, It's quick to digest and can optimise training performance. But quality is everything. Go for an all-organic protein shake. Okay, so this is next to impossible to find (although mercola.com offer a pretty decent one), so why not make your own? Mix 2 organic raw eggs with 250ml organic, preferably raw, milk. Add a tablespoon flaxseed oil, a dash of honey and some cinnamon for flavour. If you're looking for that added satisfaction, a banana and some natural organic raw yogurt can do the trick. You can try different fruits - such as berries - for variety.
The basic idea of a shake is sound, It's quick to digest and can optimise training performance. But quality is everything. Go for an all-organic protein shake. Okay, so this is next to impossible to find (although mercola.com offer a pretty decent one), so why not make your own? Mix 2 organic raw eggs with 250ml organic, preferably raw, milk. Add a tablespoon flaxseed oil, a dash of honey and some cinnamon for flavour. If you're looking for that added satisfaction, a banana and some natural organic raw yogurt can do the trick. You can try different fruits - such as berries - for variety.
o THE FAT LOSS CONCOCTION
Fat loss drinks and bars generally come with a myriad of exciting claims. It's true that they can stimulate adrenaline and energy in the short-term, and this could certainly boost your workout allowing you to burn more calories. Sound good? Here's the catch: If you start using this sort of thing frequently you will repeatedly stress the Sympathetic side of your Autonomic Nervous System. The result? Increased stress hormones whose job it is to maximise fat storage. That means you get fat. Faster. Caffeine and/or chemical concoctions might work in the short-term but they don't lead to optimal health in the long run.
Fat loss drinks and bars generally come with a myriad of exciting claims. It's true that they can stimulate adrenaline and energy in the short-term, and this could certainly boost your workout allowing you to burn more calories. Sound good? Here's the catch: If you start using this sort of thing frequently you will repeatedly stress the Sympathetic side of your Autonomic Nervous System. The result? Increased stress hormones whose job it is to maximise fat storage. That means you get fat. Faster. Caffeine and/or chemical concoctions might work in the short-term but they don't lead to optimal health in the long run.
TRY THIS INSTEAD...
Use coffee as an occasional boost to your workouts. When used infrequently, you will get the positive 'go-go-go' benefit of this stimulant without the wear, tear and fat storage caused by daily use. I'd suggest once a week. Do keep in mind that caffeine and other stimulants will constrict the blood vessels around the heart, actually decreasing exercise performance. Truth be told, the best way to maximise your workout performance is to rest well and eat a regular diet of real food, day in day out. Might sound boring, but it works!
Use coffee as an occasional boost to your workouts. When used infrequently, you will get the positive 'go-go-go' benefit of this stimulant without the wear, tear and fat storage caused by daily use. I'd suggest once a week. Do keep in mind that caffeine and other stimulants will constrict the blood vessels around the heart, actually decreasing exercise performance. Truth be told, the best way to maximise your workout performance is to rest well and eat a regular diet of real food, day in day out. Might sound boring, but it works!
o FRUITY GOODNESS
While fresh fruit seems a healthy option, eating fruit alone before a workout is not ideal. The carbohydrate-only fuel will elevate your blood sugar levels rapidly. Although this may give you an initial boost, it could result in a quick decline, and may also mean you burn blood sugar during your training session rather than fat.
While fresh fruit seems a healthy option, eating fruit alone before a workout is not ideal. The carbohydrate-only fuel will elevate your blood sugar levels rapidly. Although this may give you an initial boost, it could result in a quick decline, and may also mean you burn blood sugar during your training session rather than fat.
INSTEAD ...
Go ahead and eat your fruit, if that's what you enjoy, but combine it with an easy-to-digest source of protein. A soft-boiled egg is a great example, or you could try 100g of natural, organic yogurt. Even a small amount of leftover chicken or beef would be quite useful. Just make sure you leave at least 30-60 minutes before training.
Go ahead and eat your fruit, if that's what you enjoy, but combine it with an easy-to-digest source of protein. A soft-boiled egg is a great example, or you could try 100g of natural, organic yogurt. Even a small amount of leftover chicken or beef would be quite useful. Just make sure you leave at least 30-60 minutes before training.
o LIGHT N EMPTY
Many experts recommend exercising on an empty stomach. The idea is that the lack of sugar (from food) in your blood stream means you will jump straight into your 'fat-burning zone' within the first minutes of your workout. In theory this means your body will burn energy mainly from the fuel you've just eaten rather than from existing stores.
Many experts recommend exercising on an empty stomach. The idea is that the lack of sugar (from food) in your blood stream means you will jump straight into your 'fat-burning zone' within the first minutes of your workout. In theory this means your body will burn energy mainly from the fuel you've just eaten rather than from existing stores.
FOOD FOR THOUGHT ...
It's true that low blood sugar levels will force your body to turn to existing energy stores. However, it's all too easy for your body to rely on MUSCLE stores for ready energy rather than fat. Muscle is far easier to access, and less important for survival, which is why your body will turn to it first. To add insult to injury, if you haven't got something in your gut, it's highly likely that you won't have the energy to perform to your best. This means you'll likely have an average workout, burning less fat during the session, and causing less impact on your metabolism over the coming hours. Worth eating a little something before training? I think so. See the previous points for ideas.
It's true that low blood sugar levels will force your body to turn to existing energy stores. However, it's all too easy for your body to rely on MUSCLE stores for ready energy rather than fat. Muscle is far easier to access, and less important for survival, which is why your body will turn to it first. To add insult to injury, if you haven't got something in your gut, it's highly likely that you won't have the energy to perform to your best. This means you'll likely have an average workout, burning less fat during the session, and causing less impact on your metabolism over the coming hours. Worth eating a little something before training? I think so. See the previous points for ideas.
o A BALANCED MEAL
I've already indicated that the right fuel will give you a great shot at an energised, calorie destroying workout. But should you eat an entire meal? Some experts would argue that the best workout comes about after a true foundation of nutrition has been built - i.e. a solid meal of protein, fats and carbohydrate.
I've already indicated that the right fuel will give you a great shot at an energised, calorie destroying workout. But should you eat an entire meal? Some experts would argue that the best workout comes about after a true foundation of nutrition has been built - i.e. a solid meal of protein, fats and carbohydrate.
SO IS THIS THEY WAY TO GO?
What it really comes down to is the time of day that you exercise. Unless you're an elite athlete, the time you exercise is really neither here nor there. Just finding a regular time that works for you is the best start. If that time is in the morning, it's safe to say that eating a full meal beforehand is not a great idea.. Even if you're exercising mid-morning you need to be careful how much you eat for breaky. Standard rules say that you should leave at least 2 hours after eating before working out, but in my experience even this is not long enough for most people. If your body is focussed on digestion, it will not be capable of training at maximum capacity. Blood flow will be detracted from muscles and used for digestive purposes instead.
What it really comes down to is the time of day that you exercise. Unless you're an elite athlete, the time you exercise is really neither here nor there. Just finding a regular time that works for you is the best start. If that time is in the morning, it's safe to say that eating a full meal beforehand is not a great idea.. Even if you're exercising mid-morning you need to be careful how much you eat for breaky. Standard rules say that you should leave at least 2 hours after eating before working out, but in my experience even this is not long enough for most people. If your body is focussed on digestion, it will not be capable of training at maximum capacity. Blood flow will be detracted from muscles and used for digestive purposes instead.
THE POINT - While we all have different abilities to digest food within a set period of time, it's safe to say that a recently eaten meal will affect your workout for the worse. Ensure a top workout and maximum fat burn by leaving a minimum of 2 hours after eating, but up to 3 hours may be preferable.
TO SUM UP
I've said it before, and I'll say it again. When it comes to exercise, to nutrition, to energy, in fact to anything to do with living life to the full, there are never hard and fast rules that apply to everyone. You are a unique individual, and your nutrition requirements reflect that. The advice in this article is good common sense that does apply to most people, but in order to get the most out of it, you still need to listen in to your body. Never stop studying the unique machine that is you. Listen, experiment, always keep an open mind, but don't be afraid to contradict the powers-that-be if you truly feel something is working for you. Yes, that does include me! And hey - let me in on your secrets if you do have something that goes outside the norm.
Life is Now: Press Play.
Kat Eden
Personal Trainer; Holistic Health Practitioner; BioSignature Modulation Practitioner Melbourne, Australia
Visit my blog: http://bodyincredible.com
Personal Trainer; Holistic Health Practitioner; BioSignature Modulation Practitioner Melbourne, Australia
Visit my blog: http://bodyincredible.com