How a Pre-Workout Snack Impacted My Workouts
Since I wasn’t used to eating anything before working out, I decided to start with a small protein-based snack. I also wanted something pre-made to cut down on any food prep time. I ordered two flavors of Scott’s Protein Balls. A serving size of two balls is seven grams of protein, which I figured was a pretty decent jump up from zero. The first day of my experiment, I woke up, got dressed and ate my two protein balls during the 10-minute drive to the gym. Then, I moved through my workout routine: 15 minutes of strength training, 10 minutes of ab exercises and 45 minutes on the treadmill. As I moved through my dumbbell exercises, I felt like I was crushing it! I felt powerful and energized. That feeling continued through my ab exercises and the first half of my run. ?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?
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After a week of eating only one protein ball pre-workout, I decided to change my routine completely and exercise a few hours after lunch. This would allow me to eat more protein (and carbs) before working out while also giving my body the chance to digest it.
Fueling up pre-workout with a protein ball.This change got Militano's seal of approval. She recommends waiting three to four hours after a full meal to work out. If you're having a light snack of easy-to-digest carbs (like apple sauce, pretzels or fruit snacks, she says between 15 and 45 minutes is enough.
Since I was no longer eating breakfast after working out, this was when I turned to my Scott's Balls for a little recovery help. (Militano says that eggs and toast or a smoothie with Greek yogurt or protein powder are good post-workout recovery options too.)
Militano emphasizes the importance of proper hydration. "Aim to drink 16 to 20 ounces of water about two to three hours before your workout. In the final hour before your train, sip on your water to start training well-hydrated but not overly full," she says. During the workout, she recommends taking a big sip of water every 15 or 20 minutes and adding electrolyte powder to your water bottle (or opting for a sports drink) if your workout is longer than an hour. She explains that it's important to keep drinking water after your workout ends too.Related: The One Nutrient Women Over 40 Miss Out On the Most Often
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While I am a certified health coach, I am not a sports dietitian. What your body needs is likely completely different from mine, so if you have questions about your own pre- and post-workout eating habits, seek out a dietitian who can help you figure out what works best for you. That said, no body can run on empty. The main question is: How will you fuel yours?
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Source
Stephanie Militano, RDN, CSSD, registered sports dietitian Read More Details
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