1. A
FITTER
HAPPIER.
[ M O R E P R O D U C T I V E ]
APRIL 2013 • Newsletter
PRE-WORKOUTFuel the Fire
Eating the right foods with adequate time prior to training is crucial for
optimizing energy, mental acuity, and performance. Without the right kinds
of calories digested within the proper time frame, you may be impairing your
energy levels during training. So don’t sabotage all the hard work you plan to do
in and out of the gym with poor nutrition and timing. Instead, take a minute to
better prepare for your fitness goals with these basics of pre-workout nutrition.
Trust me; the person in the mirror will thank you!
Exercise
Nutrition
PART ONE
PRE-WORKOUT GROCERY LIST
Maximize your workout with these healthy choices!
ccording to Nancy Clark, a registered
dietitian/sports nutritionist and author,
there are four main purposes to
a pre-workout meal…
01. Prevent the cause and effects
of hypoglycemia such as dizziness,
fatigue, blurred vision, and impaired
mental function.
02. Fuel performance from adequate
calories, specifically from
carbohydrate sources.
03. Ward off hunger.
04. Encourage positive mental focus
derived from adequate caloric energy.
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PROTEINS: chicken breast, turkey, whole
eggs, whey protein, tuna, lowfat greek yogurt
(unsweetened), tofu, pork tenderloin, boca burger
HYDRATION: water, low-calorie sports drinks,
bite-size electrolyte gel
CARBOHYDRATES: quinoa, oatmeal,
brown rice, sweet potatoes, multigrain bread,
lentils, chickpeas, Karbo-lyn shake
FATS: avocado, green olives, coconut oil,
dry roasted almonds
CAFFEINE: green tea, unsweetened yerba mate,
dark roast coffee, sugar-free energy drink

2. Timing
The key to planning your pre-workout meal is to allow your body enough time to properly digest nutrients
without waiting too long before you begin exercising. It’s a balancing act that depends on the type of
meal. Large meals require 3 – 4 hours to digest, small meals need 2 – 3 hours, and convenient carb/protein
shakes digest in 1 hour (Clark, 2008). Eating too close to your workout time can cause you to feel nauseous
or “heavy”, which can be a real drag when it comes to getting your body moving. Conversely, trouble
concentrating, low energy, or even feeling faint might be signs that your blood sugar is low from not consuming
your calories close enough to training. It is also important to consider that the higher the intensity the workout,
the more blood will be pulled away from your digestive tract; all the more reason to allow for adequate
digestion (Clark, 2008). Ideally, proper timing allows your body to utilize food energy throughout your workout;
making the difference between showing the weights who’s boss, or taking an impromptu naptime on the
bench press.
Carbohydrates
When it comes to giving your body the fuel it needs, not all carbohydrates are created equal. Understanding
how fast a carbohydrate is digested is key when preparing a pre-workout meal. High glycemic, or “simple”,
carbohydrates are digested rapidly and cause a sudden boost in blood glucose. When in large amounts, It is this
rapid carbohydrate digestion that can cause an insulin spike, hinder fat breakdown during exercise, and give
you short term energy followed by a typical sugar “crash” (McArdle et al., 2007). This drop in energy can leave
you feeling sluggish at the gym or worse, yawning in front of your trainer!
Research shows that exercising individuals benefit from consuming about 20 to 30 grams of complex carbs
prior to exercise (Stoppani) and during bouts of training lasting anywhere from 1 – 3 hours (Temesi et al.,
2011). Not only will this increase your capacity to challenge yourself, it will also give your body a source to
replenish liver and muscle glycogen storage during exercise, facilitate fat breakdown (oxidation), inhibit muscle
breakdown (protein catabolism), lower stress hormone response, and sustain overall energy levels (McArdle
et al., 2007). So whether you’re preparing for a fat burning bout of High Intensity Interval Training (HIIT), Low
Intensity Steady State Cardio (LISS), or building lean mass in the weight room, a pre-workout meal complete
with adequate complex carbohydrates provides the energy to take another step towards your fitness goals.
Supplement it!
Convenient pre-workout shakes can include complex carbohydrates that are both easily digested and provide
sustained energy. Supplements with about 30 grams of carbohydrates, such as shakes with powderized oats
or energy bars containing low proportions of simple carbohydrates, are great on-the-go choices that can satiate
your body’s need for efficient energy in preparation for a tough workout!
Protein
Proteins are molecules composed of the building blocks of muscles. These are the amino acids that your body
can either synthesize (non-essential) or must be acquired by dietary intake (essential). By including protein in
your pre-workout meal, along with carbohydrates, you can provide your body with the means to break down
polypeptide molecules into the amino acids that your muscles need during exercise (Clark, 2008). These
digested amino acids serve as a source of energy, particularly from the three branch chain amino acids (BCAA)
leucine, iso-leusine, and valine (McArdle et al., 2007). These may also reduce fatigue, catalyze the physiological
process of muscle repair and growth (McArdle et al., 2007), and reduce the breakdown of muscle tissue during
intense exercise (Clark, 2008). So prepare your muscles by eating a preworkout meal with protein from lean
meats, eggs, fish, plant sources, or fast-digesting protein shakes such as whey and soy!
Supplement it!
The complete amino acid profile and quick absorption of whey makes it a great pre-workout protein. Remember
that although every type of whey offers equal nutrient benefits, concentrates are closer to a whole food source
and contains milk derived sugars; something to consider if you are lactose intolerant. Alternative choices such
as isolates and hydrosylates go through an extensive filtering process, removing sugars and trace fats, thus
creating a protein that is easier to digest for lactose sensitive individuals.
• NewsletterAPRIL 2013APRIL 2013
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3. C H R I S R O S S
B.S. Kinesiology, Exercise Movement Science | ACE CPT /NASM Foundations
Fats
Fats are an important macro-nutrient responsible to for a multitude of functions such as satiation, vitamin
absorption, and hormone production (McArdle et al., 2007). Although it would behoove any active individual to
include sensible amounts of and heart healthy fats in his/her diet (such as a 6:4 ratio of omega 3 to omega 6,
or medium chain triglycerides), it is not wise to ingest an abundance of fats pre-workout. The overall impact
of a meal high in fats impedes digestion of nutrients that are better used during exercise, specifically at higher
intensities (McArdle et al., 2007). Fats can greatly reduce the speed at which you digest carbs and proteins.
That means it takes longer to breakdown carbohydrates and increases the time of protein digestion in your
stomach. When choosing your pre-workout caloric sources, particularly protein, try to keep the associated fat
intake to a modest amount.
Hydration
It should come as no surprise that perspiration during exercise creates high demand for H2O. Considering how
much our bodily functions rely on water, exercising individuals need to make an effort to adequately hydrate
before exercise. Even a slight imbalance in electrolytes to H2O can be detrimental to exercise performance,
healthy metabolism, heart rate, blood pressure, and even proper mental function. We must consider that the
physiological connection of being dehydrated and feeling “thirsty” isn’t as tightly coupled as other responses
in the body, and becoming exceedingly dehydrated and then overly rehydrating can lead to serious health
concerns such as “water intoxication” (Stanfield Germann., 2009). Drinking water steadily before a workout
can protect you from these complications. So as a rule of thumb, active individuals should have water handy
prior to exercising and consume about 2 – 3 liters each day.
Supplement it!
Because sweating depletes water and essential minerals such as potassium, sodium, and chloride, choosing
an electrolyte powder or sports drink help establish a homeostatic fluid balance essential to proper hydration.
Make sure to choose a pre-workout electrolyte drink with no more than a modest amount of sugar to avoid
“crashing” during your workout.
Caffeine
Who would have thought that the world’s most common psychoactive substance is also a well known
ergogenic aid? Caffeine is a mild stimulant and, whether derived from coffee beans, tea leaves, or other
sources such as the kola nut, has been shown in various studies to enhance athletic performance. Caffeine
serum levels peak about 60 minutes after ingestion, so consuming it 1 hour prior to exercise can increase
cognition, reduce reaction time (Clark, 2008), moderate levels of the stress hormone cortisol, increase fat
breakdown (lipolysis), and attenuate the negative effects of physical stress on mood (Sünram-Lea et al., 2012).
Besides considering personal preference, those that should shy away from caffeine are pregnant women,
anemic athletes, stimulant-sensitive individuals, and those that are sleep-deprived (Clark, 2008). It is also
important to consider that studies show no linear association between the beneficial effects of caffeine and
increased exercise output (McArdle et al., 2007). In short, more is not always better; modest caffeine intake is
enough to enhance endurance while limiting the side effects of high caffeine levels such as restlessness and
irritability (McArdle et al., 2007). So just remember when you’re going for a quick energy boost from consuming
caffeine, make sure to keep it to a modest amount, oh and don’t let anyone in the gym catch you with
a sugary frappuccino!
Supplement it!
If you want a quick way to incorporate caffeine into your pre-workout routine without making a pit stop at your
local coffee shop, you can always find supplement forms of caffeine anhydrous. Not only is this convenient, but
it allows you to properly measure your pre-workout caffeine intake!
• NewsletterAPRIL 2013APRIL 2013
NEXT MONTH PART TWO: POST-WORKOUT