The Beachbody Blog has been cranking out content, including a bunch of my old articles, tips, and Denis and I’s chats that have been spiffied up (I mean, should they be dated from when they were originally written, which I’m sure is impossible). For some reason the theme over the last week has been what to eat around the time you workout. Here are a couple of tips:
3 hours prior to a workout: Eat a well-rounded, light meal. As long as it’s not too many calories (more than 500-ish), most of it will be turned into fuel by the time you begin. Almost any meal in any Beachbody diet plan fits this mold, as you have ample time to digest.
2 hours prior: Eat a light snack that’s mainly carbohydrates. Something that’s 4 parts carbs to 1 part protein with little fat will ensure there’s time to convert it into glycogen. “Energy foods,” something like granola with yogurt and fruit, is ideal.
Less than 1 hour: Try not to eat during the last hour before your workout. If you haven’t eaten in hours, liquid fuels, like Results and Recovery Formula, or easily digestible carbs, like half of a banana, will digest fast enough to help you during the later stages of the workout when your glycogen would otherwise run out.
1 hour prior: Eat very light, no more than 200 or so calories at around a 4:1 carb to protein ratio. Any extra protein and fat will hinder your workout. It’s similar to the 2 hours prior snack, but since your body can only convert 200 to 300 calories into energy in a given hour you’ll want to keep the portions smaller.
Morning eating is tricky because your body can store glycogen overnight so you may not need to eat anything at all—just drink water. However, when your diet is lean and you’re training hard (a very common scenario for Beachbody-ers) you can use up all of your glycogen for the previous day’s recovery, leaving your tank empty when you wake up. Here is our standard recommendation for this situation.
Try eating a banana (or half, depending on your size) or a half serving of Results and Recovery Formula in the morning just before your workout. If you feel better during your workout, especially near the end, you’ve figured out that you’re running out of glycogen. If this is the case you can do one of two things: keep eating the banana or something similar (about 100 calories of mostly carbs) or add a serving of carbohydrates (rice, sweet potato, etc.) to your evening meal. Both should accomplish the same thing.
When your workout is over, you’ve burned through your glycogen and want to replenish it, which means either Results and Recovery Formula for breakfast or a meal that’s mainly carbs with a little protein, like fruit with yogurt or cereal with milk.
You can also find one of our old chats here. You can also download these on podcast but I’m not going to announce that until we get an organized page up. Shit, I’d better get to work….