When you’re gearing up for an extra challenging workout, you need to pay extra attention to what fuel you’re putting in and when. You need to feed strategically, so you’ll have the energy to smash your fitness session, recover and bounce back to fight another day.
With the help of Advanced Sports Dietitian Lisa Middleton, we’ve put together a go-to cheat sheet to help you fuel up – and fuel down – for your challenge.
1. Don’t go in empty
Your body needs energy to conquer a difficult workout. “For a workout where you’re pushing yourself for longer or at a higher intensity, you need to make sure you’ve eaten enough,” Lisa says. “You might normally be able to work out a little bit hungry on a lower intensity, but don’t leave your body without any fuel when you’re trying to do your best.”
2. Timing is everything
Depending on when you do your workout, you may need a strategic snack. “If you’re tackling the challenge before breakfast, have a snack an hour before you start,” Lisa says. “The combo of carbs and easily digested protein is ideal.”
For something quick, try Dan Churchill’s Rice Cakes 3 Ways.
“If it’s later in the day, try to time it so that you have a meal comprised of carbs, protein and healthy fats around three to four hours prior,” Lisa says. “The Asian Chicken & Rice Noodle Salad or Curried ‘Egg’ Wrap are good choices."
"Plus, have a top-up snack an hour or two before you start working out. Something like a Coconut Caramel Bliss Ball will give you a great energy boost and help you make it to the end of a tough workout. Pre-workout protein is especially important if you want to get the most out of strength training.”
Not everyone needs to fuel hard, though. If you’re trying to lose weight rather than build muscle, a lighter carb snack like a banana may be best. Lighter snacking may also help you avoid a mid-workout surprise stitch during a heavy cardio session.
“Too much fluid or food in your stomach before you work out can cause friction around the stomach, which can lead to a stitch,” Lisa says.
For a cardio workout that involves jumping or running, eat light and wait at least an hour before you leap into action.3. Should you supplement or caffeinate?
According to Lisa, unless you’re a high-performance athlete, you probably don’t need fistfuls of supplements to get you through your training. However, having a coffee before a workout may help boost energy levels and push you through.
“The effects of caffeine usually kick in 45-60 minutes post-consumption, so time it around that,” Lisa says. “However it doesn't work for everyone and can have a negative effect for some people."
If you are using coffee as a pre-workout boost, you also need to consider the type of coffee – a super creamy triple mocha frappe with syrup and sprinkles will probably give you a different kind of energy, not to mention a meal’s worth of calories. Black coffee, or coffee with a dash of milk, is best.4. Recovering properly
You might think you need to scarf a protein bar immediately after a workout to refuel and recover, but according to Lisa this is a bit of a myth.
“Something with adequate protein and carbs, like the Banana Peanut Butter Snack Smoothie, is fine within 1-2 hours after intense training,” Lisa says.
“What’s important is getting good quantities of protein regularly in the hours after training, and even the next day.”
And what about those bright sporty electrolyte drinks? “You might need it if you’re undertaking sessions longer than 90 minutes, working out in hot conditions or if you’re a very heavy sweater, but most people should not need sports or electrolyte drinks,” Lisa says. “Especially not the sugary ones."
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