What the Heck Do I Eat: A Memoir
PQP Photo. open szn feels
Let me set the scene: I stumble down the gym stairs with my hoodie pulled low and zero caffeine in my bloodstream. The clock blinks '5:25 am' on a Saturday and I have a 2 hour session to hit before I start coaching.
Now time for the math: I wake up at 5a, which means I have 25 minutes to fuel before my session. After my session I have about 20 minutes (on a good day when I don't lay on the floor questioning my life between pieces) before I coach to shower and re-fuel.
Coaching is 4 hours of nonstop movement and being *on top of my shit* iykyk:) Going into the day without fuel is simply not an option for (a) the sake of optimizing my training and recovery and (b) for my sanity.
Fueling before my session is also a non-negotiable. Training without fuel is equivalent to going on a long car trip with a 1/4 tank of gas - you're not going to get very far. Same for after - I trained hard for two hours so I want to optimize all I can from the session.
Now for the money-making question: WHAT DO I EAT BEFORE OR AFTER THAT SESSION??
With the open around the corner this has been a hot-topic. SO many folks, myself included, wonder what to eat before or after a training session (regardless of whether it's an open workout or not).
Regardless of what type of fitness you're getting after, similar fueling principles apply.
Macros ≠ Bland Rice, Chicken, & Broccoli
There's all this talk about tracking and finding foods that are 'macro friendly.' This promotes the idea that macros are a diet or something that need to be obsessively tracked.
This is SO far from the truth. Macronutrients are the 3 basic nutrients that make up everything we eat. Regardless of whether you're keeping track or not, everyday you're consuming the three macronutrients - carbohydrates, fats, and proteins.
Simply put:
Carbohydrates
even this stunnin’ burger has proteins, fats, and carbs
Are used as an immediate sources of energy
Simple carbs digest quickly
E.g. raw sugar, white rice, cereals, etc.
Complex carbs digest slower
E.g. legumes, whole grains, fruits, etc
Fats
Support metabolism
Are necessary for absorbing nutrients from fat-soluble vitamins
Help repair body tissues
Regulate hormone production
Keep us feeling full & satisfied between meals
Proteins
Used to build and repair body tissues and bones
Important for immune function & metabolism
Helps you feel full
You need all 3 macronutrients to survive & thrive. The proportions we have of these macros throughout the day vary a bit based on our immediate energy needs and schedule.
What to Eat Pre-Workout
Regardless of what time you train (or workout, run, etc) we're looking for a similar structure in terms of intake.
Your pre-workout meal or snack largely impacts how your session goes - as mentioned earlier you're not going to get very far with no or little fuel in your system. It not only impacts how the session itself goes, but how you can recover after.
Before you train consume a combination of proteins and carbs - carbs provide energy while protein encourages your body to maintain and build muscle, rather than breaking down muscle tissue for fuel. Avoid fats prior to training as they slow digestion and lead to feelings of indigestion or sluggishness .
If you wake up early to workout, you have a much tighter timeline than if you train later in the day.
If you have 30 minutes or less before you train, prioritize fast digesting foods (simple carbs) and some protein in the form of a small snack or meal. You can lean on liquids for early morning sessions because they digest significantly faster than whole foods.
When I roll in for a 5.30am session I'll mix some fruit juice with a little protein and pre-workout to sip on during the car-ride in (while banging some Noah Kahan). You could also go for apple sauce with a protein shake, a banana and yogurt, cereal and milk, etc.
The moral of the story here is that you don't want too much food in your stomach before a session and you certainly don't want slow digesting food.
If you find you have a hard time eating first thing in the morning, remember that something is better than nothing. If you can only tolerate a bite of a banana - that's still better than eating nothing. Start small and build from there.
If time is on your side before you train, aim for a meal 1-1.5 hours before your session. Try to get in a well-rounded meal with about a palm-sized serving of protein, a fist-sized serving of carbs, and a small sprinkle of fat.
My go-to is a bowl of oatmeal, a scoop of protein, a handful of frozen blueberries, and about a tablespoon of peanut butter = my favorite meal every. single. day. ( I could also eat oatmeal for every meal every day and be perfectly happy soooooooo)
What to Eat Post-Workout
There's a lot of misinformation about the absolute NECESSITY of guzzling a protein shake immediately after a session.
Rather than simply looking at your post-workout fueling window, think about your whole fueling window from pre- to post- workout. To optimize performance and recovery keep your fueling window between 4-5 hours from start to finish.
If you enjoy a protein shake after your workout and it helps you remember to fuel, pleeeaasseee feel free to continue doing so! But absolutely do not feel like it's necessary.
Post-workout prioritize carbs and protein. Since fats slow digestion and we want to make sure we're fueling our bodies efficiently, they don’t need to be a priority.
If you have no time after your session because you're off to save the world (or off to work, either one) - keep snacks on hand that are quick and accessible. Drink a smoothie or shake with rice cakes on the side, eat dried mango and jerky sticks, or snack on a quick yogurt with granola.
If you have a window of time after your workout, get in a full meal with more nutrient-dense whole foods like chicken with potatoes and rice.
Training for Sport vs Training for Health
Friendly reminder that this is just a template - some general guidelines than can be broadly applied to everyone!
If you train at a higher intensity for a longer duration, you may have to incorporate intra-workout fuel and focus on more simple carbs vs complex carbs to sustain your session.
I'll touch on the difference between fueling for health and fueling for sport and go more in depth on the logistics in a post soon, so stay tuned!!
In the meantime stay rad and eat the damn food🤘🏻
-S
