As is the case with most health advice on the internet, the conversations around fitness – specifically, what to eat to optimize your performance – are full of conflicting information.
Whether you’re speaking to a sports dietitian, personal trainer, fitness influencer, or the local mom group, you’re bound to get a variety of answers to the same question about fueling for exercise.
So, let’s take a look at some of the trending “eating for exercise” advice, followed by what’s actually evidence-based so you can work out with confidence.
Trending Exercise Nutrition Advice
- Caffeine-Infused Snacks: Combining caffeine pills or energy shots with regular snacks like popcorn or energy bars. This approach aims to boost energy without consuming a traditional pre-workout supplement.
- Salt and Lemon Shots: Drinking a mix of salt and lemon juice, often touted to improve hydration and energy levels. The idea is that the salt helps retain fluids and the lemon provides a burst of flavor and vitamin C.
- Beet Juice and Honey: A blend of beet juice and honey, promoted for its potential to enhance blood flow and provide a quick energy boost. Beet juice is rich in nitrates, which are believed to improve exercise performance.
- Egg White Shakes: Raw egg whites mixed with protein powder or other ingredients, used as a protein source for pre-workout energy. This can be risky due to the potential for salmonella and nutrient absorption issues.
- Spicy Drink Mixes: Drinks incorporating hot sauces or chili powder, based on the idea that spicy foods can boost metabolism and increase sweat production during workouts.
- Ginger and Turmeric Shots: Combining ginger and turmeric in a concentrated shot, touted for their anti-inflammatory properties and potential to reduce workout soreness.
- Coconut Water and BCAA Mixes: Mixing coconut water with branched-chain amino acids (BCAAs) for hydration and muscle recovery benefits. This concoction is aimed at combining hydration with muscle support.
- Apple Cider Vinegar Elixirs: Drinking a blend of apple cider vinegar with water or other ingredients, believed to improve metabolism and energy levels. This concoction can be harsh on the tum.
- Matcha and MCT Oil: Mixing matcha green tea powder with medium-chain triglyceride (MCT) oil, intended to provide sustained energy and focus. MCT oil is known for its quick energy release.
- Kombucha with Protein Powder: Adding protein powder to kombucha, aiming to combine the probiotic benefits of kombucha with a protein boost.
Eating for Exercise: Evidence-Based Exercise Nutrition Tips
Some of the trending pre-workout tips may sound intriguing, but here’s the thing: just because you see something trending on social media doesn’t mean it works or that there’s actual science behind it.
If you want to optimize your performance, here’s what you should focus on when eating for exercise.
Pre-Workout Timing
Timing is everything when it comes to eating for performance because you need time to digest the food your body is going to use. This might look like a balanced meal (including healthy fats, protein, and fiber) 2-3 hours before your workout OR a smaller snack (but still balanced) 30-60 minutes beforehand.
Prioritizing (the Right) Carbs
Despite their unfair reputation, carbs aren’t “bad” for you. That’s a topic for another day, but the bottom line is that the more intensely you’re working out, the more your body relies on carbs. And you need the right ones – so what does that mean?
Easily digestible options are best to provide sustained energy without spiking (and dropping) your blood sugar or making you gassy and uncomfortable. For instance, fruit, bagels, whole grain cereals with low-fat or soy milk, or even sweet potatoes.
Incorporating Protein
No, you don’t need to gorge yourself on protein to build muscle. Most of us get more than enough as it is. But including some high-quality protein in your pre-workout snack or meal can aid in muscle repair. Examples include tofu, tempeh, poultry, fish, or even some nuts or nut butter.
Hydrate, Hydrate, Hydrate
Hydration isn’t just for after the workout when you’re all sweaty, nor is it helpful to gulp down a 64-ounce water bottle right before you hit the gym.
Your best bet is to fill a water bottle when you wake up and start sipping first thing in the morning, especially a few hours before your workout. Keep your body hydrated at all times to prevent things like dehydration, cramping, and fatigue.
What About Pre-Workout Supplements?
Do you need a pre-workout supplement when eating for exercise? Not necessarily. Some people swear by them for energy and to increase their ability to focus, but this is mostly a personal preference.
Should you choose to try one, look for ones that are third-party tested by companies like NSF International, Consumer Lab, Informed Sport, or USP. Supplements are the Wild West and you want to make sure you’re investing in something that’s actually been examined by the pros.
Still, many pre-workout supplements contain unnecessary ingredients. It may be helpful to look for ingredients like caffeine, creatine, and/or L-Citrulline to aid in muscle recovery and focus, though evidence is limited for athletic performance and you can also get these things from your diet.
If you’re not feeling a pre-made pre-workout supplement, try a balanced snack like these:
- Apple slices with almond butter
- Cottage cheese with blueberries or peaches
- Whole grain toast with avocado and lemon juice
- Smoothies made with frozen fruit, leafy greens, peanut butter, pitted dates, and an optional scoop of your favorite protein powder
The bottom line? Don’t overcomplicate it when eating for exercise. Despite what the influencers may be saying, you can fuel yourself for a workout with normal food combinations and without spending a ton of money on questionable products.
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- Top 10 Fermented Foods for Your Health
