Getting started with a great workout program is essential to health, wellness, and longevity of life. Everyone wants to live longer, stronger, and with epic happiness. But, in order to do this properly, you must take the proper steps to assess your physical condition and nutritional habits. Pre-workout out meals should be at the top of your priority list for things to do in your day. Aside from breakfast, pre and post workout meals are the most important meals.
Yesterday, I was training a new client for the first time. As always, I ask what she had eaten before she came in to train. She stated that she wasn’t able to eat, because she was in meetings all afternoon. I immediately told her that she needed the proper nutrition to be able to workout at her best capacity.
After one set of lunges, she seemed to be a little hazy and confused. I stopped her and looked for something to elevate her blood sugar, as I knew she had a drop in blood sugar. Fortunately, I had some bagels in my office and started feeding it to her. Just a few seconds later, she doubled over and went limp. Some Fit life members rushed to their car to get some brownies from the arsenal of calorie dense Valentine’s Day treats. Perfect! After a few seconds she was up and feeling great. Because this came on suddenly (one set of lunges) and not after a strenuous workout, I knew that this was nothing more that the lack of glucose in the blood. A sudden drop in blood sugar can cause seizures, black outs, and even comas.
However, some have experienced less extreme symptoms from not eating before a workout. Extreme tiredness in the middle of the workout, an exaggerated appetite, or dizziness can also be caused by lack of proper nutrition. This is also called bonking.
If you have had dizzy spells or problems with hypoglycemia, you should let your trainer know about it. When a trainer knows your medical history, he can properly design a program that fits your needs, physical ability, and medical background. However, it is imperative that you eat properly to maximize your body’s ability to endure physical exertion, stabilize blood glucose, and reduce the probability of injuries.
Planning your meals is the key to for success in any kind of physical activity, especially if you are just starting your program. Take time to figure out when you will be working out and plan your meals accordingly. For example, if you are working out at 6 pm, you should eat a complex carb and protein 2 hours before your training time. IF YOU FAIL TO PLAN, YOU HAVE PLANNED TO FAIL.
Again, nutrition is a biggest part of how you feel, energy level, and overall strength during an exercise program. In preparation for any intense activity, you should consume some type of complex carbohydrate about two hours before your workout. These complex carbs should always be eaten with protein. But, keep in mind, if you have a goal to lose weight, you should keep you calories lower and always plan for this meal. Here are some examples of things you could eat about 2 hours prior to activity:
1. ½ C Brown rice, 3-4 oz lean meat, fibrous veggies( broccoli, spinach, etc)
2. ½ cup oatmeal, 4 egg whites
3. Protein bar and an apple
4. Turkey (3oz)Sandwich on whole wheat, apple
Planning meals will keep your blood glucose stable and give you the energy to maximize your exercise time. It would be a waist of your time to go into a workout session without the fuel/energy to fully engage in the exercises presented. Plan your meals today and get the best out of your workouts.
