Do you ever see some people training like they've eaten an energiser battery, while you're struggling to get through the first 5 minutes? While things like sleep and recovery are contributing factors, what we do (or don't) fuel with can make or break the way we perform.
Small Switch, Huge Difference
I recently had a chat with a guy prepping for a big fight. He was trying to drop weight and having a hard time doing that and staying functional through the day, and struggling to work out effectively. He told me he was smashing down a chocolate bar before his daily 8km run, but still struggling, as it took him a while to feel any sort of energy.
While that may have provided him with a sugar rush, we have to take into account the other ingredients- like milk, butter, nuts etc that take a little longer to digest (not to mention the lack of nutritional value and high inflammatory content). I suggested he try having a few medjool dates or small box of sultanas about 20 mins before his run. He ran past me yesterday with a huge smile on his face, and when I saw him this morning, he said he felt the positive effects from the small pre run snack change immediately.
This is just one example of how the SIMPLEST change or bit of advice can completely change your experience.
You will only know the exact right formula for you when you work one on one with a health professional, but there are general rules and eating structures you can follow that will make a difference to your efforts.
Running, HIIT/Circuit Training (Cardio Based Workouts)
· 30-60 min before activity, a snack (not meal) is advised to give you that extra push.
· If training for less than 90 mins, no need for intra fueling or night before specific meal- if you're doing a big sesh, however, your dinner the night before should be carb dominant.
· Blood sugar maintenance is important here for consistency and endurance- high carb, fast digesting foods are ideal (and as usual, un processed where possible is always best).
Some easy examples include:
· 1 piece fruit that is not aggravating for your body- you want to make sure you're consuming something that you digest well. I struggle with some fruits, like green apples on occasion (this is common due to the specific fibres in them), so if there's a fruit that you know may potentially bother you, don't go there.
· 2x corn thins with nut butter and jam/berries
· 2x large medjool dates
Strength/Weight Training
The same principal as the above applies to snacks, but when it comes to hypertrophy goals, and wanting to get the most strength and endurance out of the muscles without wasting or burning into them (which can happen during more cardio/HIIT type workouts), a pre workout meal, if realistic for your schedule, is important.
You want to aim to eat a high carb meal about 90 minutes before you train. This is so that you have enough time to digest so your workout isn’t interrupted, and your blood is sent to the parts of your body that needs the flow.
Carbohydrates are really important for muscle growth, as they provide glycogen to the muscle cells and prevent the body from using the protein in your muscle for energy (which would lead to breakdown, therefore a big fat waste of time).
Some pre strength training meal examples include:
· Oats with 1tbs nut butter and banana
· 2 slices toast with an egg
· Rice/potato and a source of protein
**amounts will vary based on body weight, gender, intensity, goals
You can definitely add in a black coffee, but please keep in mind:
· Caffeine effects the nervous system, so if you’re someone that struggles with anxiety or nervous system issues, be mindful. Exercise in itself will stimulate your nervous system, so if you're already wiped out, consider other options.
· If you don’t like coffee (who doesn't like coffee though?), raw cacao powder mixed with medicinal mushrooms like cordyceps and lions mane can pack a very unassuming punch. Cacao stimulates us more through a compound called theobromine rather than it’s caffeine content. Theobromine effects everyone differently- some find they have less tolerance to it than caffeine.
These very simple tips and tricks are small hacks that make big changes. As mentioned, they're general, so if you'd like to tailor the way you do things to your specific needs (which I really recommend- once you have the knowledge on how to do things for YOU, you have the tools to change your entire life), make sure to work with someone you trust and who you feel understands you.
I'm sure the next time you train after proper fuel, someone will be looking at you in awe.
Happy training!
Nanci x
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