Hello friends!
Before I dive into today's Workout of the Day, I wanted to spend some time talking about what we should eat BEFORE a workout in order to maximize physical benefits. Now, when I talk about physical benefits, I'm not talking about only adding muscle, bulking up, or trimming the fat. I'm talking about the physical benefit that you FEEL during a workout.
Do you ever get halfway through a workout and think, "Ugh, I'm already so tired. I feel like I'm walking through mud."? Or do you ever start a workout and find that you just can't get into the flow? You feel sluggish and blah?
This could all be down to what you are eating before your workout even begins. So let's talk about the right foods to eat for your workout:
Carbohydrates have been a longtime celebrity in the realm of pre-workout meals. While they do hold their benefits prior to a workout, they are not the only option, and they are not always the most effective option depending on the type of workout. Your pre-workout meal should always reflect the type of workout that you are planning.
There are two kinds of carbohydrates: Simple Carbs and Complex Carbs. Simple carbs are digested by your body very quickly. During the first 20 minutes of your workout, your body will need access to energy quickly before turning into a fat burning machine! However, not all simple carbs are created equal.
Simple Carbs include white bread, white rice, processed foods, chocolate bars, sweets, etc. These types of foods are not ideal for a pre-workout meal because energy from these sources is depleted very quickly. This explains a mid-workout fatigue, where it seems almost impossible to finish your workout without a break or a nap. Think of these carbs as the "crash and burn" foods.
Complex Carbs include whole grains, vegetables, beans and legumes. These carbs take a much longer time to be digested from the body, so result in a slower release of energy. What does this mean for your workout? It means that you will be able to go harder for longer as your body will steadily supply you with energy, instead of a one-shot energy boost that a simple carb can give you.
There is one exception: fruit. Fruit actually counts as a simple carbohydrate because it is very easily digested by the body. However, fruit is full of fibre and fibre slows down digestion. Consuming a banana before a workout will not only provide you with stable energy throughout your workout, but will also provide you with potassium, an essential mineral that reduces muscle cramping during resistance training.
But what kinds of exercise are great for consuming carbs as a pre-workout snack? Any exercise that would require "explosive energy" - heavy lifting, intense cardio spin, a 20-minute HIIT, etc. Anything longer than 20 minutes will require a fat pairing with your carb. More on this next time.
So, what's the moral of the story? If you are opting for a carbohydrate meal before a workout, follow these steps:
1. Keep the 'meal' small if within 2 hours - This will avoid any digestion-related issues in comparison to having a large meal.
2. If having a large meal, consume 3-4 hours prior to workout and follow up with a fruit 1 hour before the workout.
3. Choose complex carbs over simple carbs - This will ensure longer-release energy so you don't burn out mid-workout.
But what about the other options? Should you consume a fat before a workout? What about protein? My next post will focus on how you can incorporate fat and protein pre-workout, and their benefits of doing so. Then, I'll let you in on my own secret weapon for a pre-workout snack.
Until then, here's your WOD:
Complete each exercise for 30 seconds on, 10 seconds off. Complete each round 4 times.
For example, on round 1, do jumping jacks for 30 seconds, then knee thrusters. This is one repetition. then repeat for a total of four repetition.
Round 1: Jumping Jacks/Dumbbell Knee Thrusters
Round 2: Jumping Alternating Lunges/Dumbbell Figure 8s
Round 3: Half Burpee to Dumbbell Thrust/Floor Chest Press (Dumbbells)
Round 4: Mountain Climbers/Renegade Rows
Round 5: Push Ups/Roman Twists (Dumbbell)
Round 6: Hammer Curl, Alternating/Bosu Ball Toe Taps (If no bosu ball, high knees)
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