What to Eat During a Workout?
1. Carbohydrates: Quick Energy Boost
Carbs are your body’s primary fuel source during intense or prolonged exercise. Eating easily digestible carbs can prevent energy crashes.
- Good Options:
- Energy gels or chews.
- Bananas.
- Dried fruits (like raisins or dates).
- Honey or a spoonful of nut butter.
- How Much to Eat:
- 30–60 grams of carbs per hour for workouts lasting over 90 minutes.
2. Protein: Muscle Maintenance
While carbs are the star during workouts, protein can help reduce muscle breakdown, especially during long endurance sessions or resistance training.
- Good Options:
- Protein shakes or smoothies (with whey or plant-based protein).
- BCAAs (Branched-Chain Amino Acids).
- When to Use Protein:
- During weightlifting sessions or endurance events lasting over 2 hours.
3. Combination Snacks
For endurance workouts or events lasting several hours, a combination of carbs and protein is ideal to sustain energy and prevent muscle loss.
- Examples:
- A small peanut butter sandwich.
- Trail mix (with nuts and dried fruits).
- Energy bars designed for athletes.
What to Avoid During a Workout
- High-Fiber Foods: May cause bloating or discomfort.
- Fatty Foods: Slow digestion and can lead to sluggishness.
- Excessive Sugar: Can cause energy spikes followed by crashes.
Sample Intra-Workout Fueling Strategies
For Short Workouts (<60 minutes):
- Drink water to stay hydrated.
For Moderate Workouts (60–90 minutes):
- Sip water or an electrolyte drink.
- Consider a small carb source like a banana or energy chew.
For Long or Intense Workouts (>90 minutes):
- Combine water or an electrolyte drink with 30–60 grams of carbs per hour.
- Add BCAAs or a protein shake if needed.
Key Takeaways
Intra-workout nutrition can enhance your performance, endurance, and recovery. Customize your intake based on the duration and intensity of your workout:
- Stay Hydrated: Water for short workouts; electrolytes for longer or sweaty sessions.
- Fuel With Carbs: Keep your energy levels up during extended or intense training.
- Consider Protein: For prolonged workouts to support muscle maintenance.
By properly fueling your body during exercise, you’ll feel stronger, recover faster, and reach your fitness goals more efficiently. Listen to your body, and give it what it needs to perform at its best!
