What to Eat Before Endurance Training
Strategies For Meal Planning Prior to Endurance Activities
Jun 29, 2009
Whether you are a novice or world class athlete, what one consumes in the days and minutes prior to an endurance event is important. However, what is consumed in the hours prior to an event is mainly utilized to keep one from feeling uncomfortably hungry during exercise. The bulk of our energy reserves comes from what is eaten days prior to endurance activities. Carbohydrates which provide the main energy to our working muscles in the form of glycogen are stored in our muscles in the days before exercise. When we engage in endurance activities these stores of carbohydrates are utilized for energy. This is one reason why the post exercise meal is so important to future endurance workout performance.
When to Eat
Although what you eat in the hours and minutes leading up to your activity is mainly to offset uncomfortable blood sugar lows and hunger pains, your meal should be fully digested before the event. It takes 1-4 hours to fully digest various foods depending on what you have eaten. Proteins, fats, and high fiber foods take longer to digest than foods high in carbohydrates or in the liquid form. People will vary in how rapidly they digest foods so experiment with actual times and types of food before an important event. Keep in mind that stress such as what one may experience before a competition can slow the digestive tract process down. What to eat for maximum performance is highly individual. However basic guidelines to experiment with are as follows:
What to Eat 4-5 Hours Prior
- Carbohydrates such as fruits, vegetables, pastas, breads, and bagels
- Proteins such as lean meats, fish, low fat cheese, beans, and legumes.
- Fats such as olive oils, salad dressings and low fat cheese.
What to Eat and Drink 2-3 Hours Prior
- Simple carbohydrates such as bananas, pears, and pineapples
- Energy bars with little protein or fats.
- Energy drinks with little protein or fats.
What to Eat and Drink 1-2 Hours Prior
- Fruit or vegetable drinks such as orange juice or v-8
- Water packed fruits such as watermelon, apples, grapes and peaches
- Energy gels
- Sport drinks
Foods to Avoid Before Exercise
Foods that have a lot of fat such as fried foods, certain meats, candy bars, potato chips and doughnuts will be harder to digest. They should be avoided on the day of hard training and/or competition. Keep in mind that the body cannot perform at its maximum if all the blood is going to the digestive organs instead of the working muscles.
Designing an eating plan that works best for you is central in performing at your best. Following these basic guidelines and adapting for food preferences will help you feel and perform at the top of your game.
