Pre-WOD fuel. A tricky thing for a lot of us.
What to eat? When to eat? How much to eat? Most of the time, this is a very personalized ratio and certain foods work better than others for different people. Trial and error is the best way to hone in on what's going to work for you.
Here's what works for me:
Generally, I train well fasted. I know, I know, you guys are like, what?! This is supposed to be about eating! Hear me out.
While I may not be completely fasted, I generally lean towards working out on an empty-ish stomach. I take this to avoid any catabolism of my muscle.
The basis for fasted workouts is usually given as greater fat loss. The idea is that with no fuel added right before the workout, your body will need to burn fat to supply the workout with energy. There’s some basis for this – it’s not all broscience – since any protein or carbohydrate in food raises insulin levels. Even small increases in the level of insulin all but abolish lipolysis, the process of fat breakdown. When one is fasting, insulin levels are low, and lipolysis proceeds apace. (source)
All of that mumbo-jumbo aside, I really just like it because I feel more focused and motivated, looking forward to the meal that I am going to destroy when I am finished in the gym.
But, there are some mornings where I am not going to the gym first thing. Let's say I'm waking up around 8am, but not training until 10:30. A cup of coffee will sometimes work to keep me satiated, depending on the kind of dinner I had. But, maybe not?
Similar aspects apply when I'm training later in the evening, 4:45 or 6pm. I know I'll be coming home to dinner afterwards, but the lunch I had at 1pm isn't going to hold me over.
I usually lean towards something small, with a little bit of fat, carbs and protein, to eat about an hour to 30 minutes before training. What I don't do are fruits. Eating an apple is a no-no. I can get away with a bite or two of banana. These are examples of what I eat, I suggest playing around with different combinations to see what works for you.
- 1 piece of bread with PB2 or peanut butter and jelly
- 1 Perfect Bar Mini
- 1/4 cup granola in Almond milk
- 1 SoyJoy
- 1 toasted waffle with butter and/or honey
- 1/4 cup oats with 1/3 scoop protein powder
- A few sips of my post-workout protein shake (in a pinch)
- 1 toasted waffle with a few slices of banana and honey
I avoid foods that are very fibrous or contain any kind of artificial sweetener, as these upset my stomach.
If it's a particularly heavy or challenging day of programming ahead of me (Fran, or PR deadlift kind of day), I may take this about 30 minutes prior.
My evening pre-workout snacks may need to be a little heartier than my morning snacks. Why? Because when I'm in a fasted state, like when I first wake up, my blood sugar is humming along beautifully. But, when you've broken the fast with breakfast, lunch, snacks, etc., you're body will not bode well with big chunks of time without food (aka blood sugar starts to drop). So don't try to go into an afternoon/evening workout fasted!
If you're starting to feel light-headed or depleted while you're training, try sipping on BCAA's during training, and also suck down a Fuel for Fire. These are so easy to digest and will keep the jitters away without sending all of the blood to your stomach to digest it.
Pre-Workout. I'm asked often about pre-workout. I do not take pre-workout. But, I do love my morning coffee, and drink 1 to 2 cups of delicious brew on the regular (don't talk to me until I've had at least one). I also have been known to pop a caffeine pill if I'm feeling sluggish and need mental focus in an early-afternoon training session. I avoid caffeine after 4pm.
We are finishing the master bathroom and I am SO excited! We originally went with a grayish color called Escape Gray by Sherwin Williams. But, it ended up looking kind of meh once I put it up on the walls. So back to Lowe's we went yesterday, and the new color IS AWESOME! I can't wait to show the final reveal! *squeals*
This bathroom was built from scratch. And my incredible fiancé has done most of the work himself. It's been a process, finding free time to get it accomplished, but the end is in sight!
This is after the first coat of primer. Before that, we had to spackle and sand all of the dry wall ... the messiest and most miserable business known to mankind.
I was blowing white snot rockets for days.
On the shoulder front, I am still nursing it back to health. On a positive note, my squatting is on-point. 230x2.
Have you done any home renovation/DIY?
What do you usually eat pre-workout?