Pre-Workout Eating: Too Much or Too Little?

Whether you are trying to get back on the field or in the midst of preseason training, greasy fries, loaded calzones, and carb packed alcohol just won't cut it. I can assure you that it will leave you either throwing up during a session or on the couch bloated with zero motivation. So, yes unfortunately it is necessary to watch the quality of foods you put into your body especially during peak training months.

One of my biggest downfalls has always been either eating too much or too little before a workout. One day I will start my sprints and immediately cramp up, and the next day I will pass out during a fitness test (yes, it has happened multiple times). Therefore, I started to do some research on how to properly eat before a hard workout or a game. I came across a blog, Very Well: Sports Medicine, with all the info I could possibly need. Not only does it include nutritional facts, but also training tips, essential gear, and physical therapy recommendations. It is a one stop blog for every athlete’s concerns and interests.

With my under-eating/over-eating concerns, I found an entry, Sports Nutrition Advice: What and When to Eat Before Exercising with all my answers. It breaks down what you should be eating up to 4 hours before a major competition. It included the type of food (carbs, protein, and fats) you should consume and what you should avoid. These tips helped me calculate a perfect balance of food to leave me energized for any type of workout. Safe to say, it saved my life and my fitness tests.

With many trial and errors, I found the perfect regimen for my body. When I am waking up before the sun for the dreadful 6 am conditioning sessions, I go for a Kind Breakfast Bar. It is filling enough with lasting nutrients for tough morning fitness. Even though its painfully early and food does not even sound appetizing, I learned the hard way the importance of eating prior. When it comes to game day, I follow a structured schedule. Using what I read from the entry and understanding my body’s responses, I developed the following eating routine.

• 4 hours before: Vegetable omelet with a slice of whole grain toast OR grilled chicken, vegetables, and a small side of pasta

• 2 hours before: Banana and almond butter

• 30 minutes before: A Gatorade chew and lots of water

As this entry states, everyone is unique and digests food at different rates. Therefore, experiment with what works for you, but make sure to have something before a workout. Conditioning on an empty stomach will leave you dizzy and depleted. Finally, never forget the importance of water. Without it, all of the other nutrients will fail you. Fill up your water bottle and never let it leave your sight.

Conscious Eating on the Sidelines

Everyone knows the best part about playing a sport and working out is the ability to eat, and I mean eat a lot. However, once you’re injured, especially for a long period of time, you might need to reconsider the endless bread sticks, late night snacking, a pasta overload.

Let’s not think of it as a "diet" because well, that word just sounds unappealing in itself. Instead, think of it as "conscious eating". Rather than eating whatever you want whenever you want, remain conscious of what you are putting in your body. Here are some meal and snack ideas to try out that won’t leave you hungry or unfulfilled.

Nut and Fruit Filled Breakfast

The best way to keep off the pounds is by eating a filling, healthy breakfast every morning. It provides your body with the energy it needs to kick start the morning. Plus, your body naturally burns off the calories throughout the day. Make yourself a bowl of oatmeal, but try to stay away from the brown sugar and butter. Instead, add some of your favorite trail mix and throw in some fresh fruit.

More than a Slice of Toast

This is definitely one of my favorite mid-day snacks or sometimes a quick breakfast. Grab a slice of whole grain toast. Spread on some delicious almond butter. Layer it with slices of banana. Finally, top it off with a sprinkle of cinnamon. Not only is this a healthy snack, but it curbs your cravings as well.

Salad and Smoothie Combos

My go-to for lunch has always been some type of salad, smoothie, or even both. With endless salad combinations including chicken, egg, veggies, nuts, and cheese, you’ll never get bored. Plus, partnering it with a homemade smoothie will always leave you satisfied.  

All About the White Meats

Even when you’re not working out, it is essential to maintain your daily intake of protein. However, try to stay away from red meat and greasy burgers. Instead, grill a lean piece of chicken for dinner with some quinoa and veggies. White meat, including fish, has much less fat and the protein will fill you up for the rest of the night.

Satisfy your Sweet Tooth

Let’s face it. Whether or not you are working out, you are going to have those nights where you crave something sweet and delicious. However, try to stay away from the heavy creams and flour based treats. Instead, have some dark chocolate and maybe try melting it over fruit. If you’re not a crazed chocolate lover like myself, go for fat-free frozen yogurt. There are tons of flavors, so you’ll be sure to find one you love.

When you practice and lift 3 to 4 hours a day, your daily caloric intake skyrockets. However, once you are sitting on the sidelines, it is important to monitor what you eat. Once again, do NOT think of it as dieting. Instead, just be mindful of what and how much you put into your body. After all, you want your body to be in the best condition for when you can get back on the field.