Men Made For More Podcast Episode 51: What To Eat Pre WorkoutSep 09, 2020
Have you ever wondered what you should be eating before a workout? Although what you’re consuming pre workout is important, most people struggle with knowing what’s best for them and their goals. What you eat around your workouts should look much different if your goal is losing weight vs performing at a high level - and that’s where many people get confused. Today we’ll talk about what you should be consuming pre workout based on your situation to help you reach your health and fitness goals faster.
Looking to improve your nutrition to live a stronger and healthier life? Click here to download the 5 Day Roadmap to Living Healthy, Strong, and Fit. Day 2 is all on Nutrition! And the other 4 days will be just as valuable for you to implement.
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Men Made For More Podcast Ep 51: What To Eat Pre Workout
[00:00:00] Dave: Welcome to the Men Made For More podcast, a show designed by men for men. Looking to get strong, feel confident and live a high performing life. As men. We face many challenges as we try and strive for better life. Want to live a meaningful and confident life, but don't know where to start. You've lost your physical and mental edge.
[00:00:18] That's keeping you from living out your full potential. You're tired of talking about doing big things and you're ready to start living it. But the men made for more podcast. Our goal is to teach you how to strengthen your body, your mind, and your purpose. On your way to reaching your full potential.
[00:00:34] It's time to start living as a man. You know, you can be to help lift up those that matter most in your life. In this podcast, we'll leave no stone unturned as to what it takes to get out of your comfort zone and step into living a strong, competent, and high-performing life. We'll focus on the topics that matter most for helping you develop into the man you were made to be, and our goal is to not only build strong men physically, but to help coach and develop strong friends, sons, brothers, fathers, isn't [00:01:00] owners, and professionals in every area of your life.
[00:01:03] I'm your host, Dr. Dave Paczkowski, proud husband, business owner, physical therapist and strength coach with a passion for helping other men strengthen their body, their mind, and their purpose, wherever you're at in your journey. Remember that you're made for more. I'm excited to have you with us today and let's dive into today's episode of the men made for more podcasts.
[00:01:24] Hey guys stay. We're talking about a popular topic of what to eat, what to consume. So before workout, should I be eating? What should I not be eating? And those are the questions that we aim to address here in today's show. And if you've ever wondered why she'd be eating before workout, uh, that's, that's something that I get asked all the time.
[00:01:46] And although you're not, although what you're consuming pre-workout is important. Most people struggle with knowing what's best for them and their specific goals. Cause there's no right answer. There's no one size fits all [00:02:00] approach, but what you eat around your workouts should look much different. If your goal is say losing weight versus performing at a high level.
[00:02:08] And that's where many people get so confused. So they will talk about why you should be consuming pre-workout based on your situation to help you reach your health and fitness goals, even faster. So what we consume or don't consume before I workout can be a big determinant in your success inside and outside the gym.
[00:02:27] And if your goal is weight loss, but you're eating for athletic performance, you're going to fall short of your goals. On the flip side. If your goal is athletic performance, you're eating to try and lose fat. You're going to crash and burn in your workouts. So it's important to make sure that what you're consuming matches your actual goal.
[00:02:44] I know it can be confusing to try and make sense of what to eat when to eat it, what not to eat and when it comes to a pre-workout nutrition, but I've worked with a lot of clients on the subject. And in some cases, a small tweak can go a really long way in performance and how you're [00:03:00] feeling and how you're looking.
[00:03:01] And for others, it takes much more experimentation, trial and error, and trying to work through little tweaks to find out what works best. In my own journey, I used to always follow the conventional advice that said immediately within a couple hours of training and then eat a smaller, more easy to digest food within say 15 to 30 minutes of training.
[00:03:22] And this is popular to say you have some complex carbs and a, a square meal further out from training. And then as it gets closer, uh, consume something that's quick, high and energy, easy to digest. And for me personally, This led to a lot of indigestion when I was training and actually poor performance, my body just didn't seem to run good on a style of eating.
[00:03:42] And over time, I actually found out, at least for myself, that facet training or at most a small amount of some type of shake or liquid form of nutrition was best for me. Pre-workout both from my digestion and my performance. And this isn't going to be the case for everyone, everyone one's [00:04:00] going to need to take a slightly different approach.
[00:04:02] Yeah. Find what works for them and this firm, for sure. So firstly, it took a lot of trial and error over the years to find out that, Hey, I actually do well when I don't eat anything before. If it's later in the day that I have something in liquid form that helps to fuel me and keep me from. No breaking down too much in my training, but still giving me the proper amount of energy.
[00:04:23] I need to reach my goals. And today I want to give you guys some practical steps to start to dive into an experiment of your own, cause that's really what it's going to take. And the first thing I'm gonna talk about is how to, how to consider pre-workout food specific to your training goals and how to make sure, you know, in a way that's in line with your goals.
[00:04:45] Then I want to get into how different types of training should influence what you're consuming. And last to leave you with some possible ideas to play around with, just to see what works best for you. So let's dive on in here. And first let's talk about, let's say your goal is [00:05:00] trying to lose that. So if you're trying to lose fat, why don't you at least consider fasting?
[00:05:05] If the workout is light or moderate in the intensity that you're performative, or if you're training earlier in the day? So that's something that fasting as in eating nothing before can be very beneficial. If the goal is simple, losing fat, now you'll, we'll get into later that this is an ideal if you're trying to, and to put on muscle or build muscle.
[00:05:26] But if your goal is purely fat loss, a fasted workout can be beneficial. If intensity is low enough, or if you're training early in the day. If you're training later in the day, try to light mix of some fat and protein a couple of hours before. So still go light on the carbs. If you are going to choose carbs, aim for more complex carbs, over simple carbs, like say sugars or fruits, or just keep them out of the pre-workout altogether.
[00:05:52] If your goal is fat loss, you don't. Need the carbs, like you think you might, and especially if your goal is purely fat loss, [00:06:00] there's some you're going to have to play around with, but you can get away with less carbs than you probably think. And just quick, quick, disclaimer, with any of these courses is not specific advice.
[00:06:11] Some make sure that you're working with someone specifically, if you do have a, if you're really trying to dial this in, or if you have any underlying health problems, uh, but second, make sure that you’re giving enough time to acclimate something that a lot of times, people try and expect that they're going to make a change one week and all of a sudden they'll feel better.
[00:06:31] I have to give your time and your body time to adjust. So a couple of things keep in mind when we talk about all these things. So if you're training for maybe you're not training for show, you train for muscle buildings, you're trying to build muscle. Hypertrophy - put on some beach muscles for a whatever, whatever season you're in.
[00:06:50] If your goal is to build muscle. You have a little more flexibility on what you're consuming. If you're already fairly lean, you can typically get away with some higher carb options prior to training to help you fuel your [00:07:00] workout. People that are leaner tend to tend to do better with, with carbs, your body processes carbs better.
[00:07:06] If you find that you're trying to build muscle, but you also naturally carry more fat, then you might not want to go as heavily on the carbs. The amount of carbs and calories you're consuming before should directly correlate with your training session as well. So if you're doing the two hour intense lifting bodybuilding circuit training, style session, then you might need before, or even at sometimes during your training, some more fuel, some more food or drink.
[00:07:34] Before, and during your training to make sure that you're sustaining that. Now if you're doing 30 minutes of some lightweight training, or even just a, some, you know, low rep strength, training, general movement, or mobility work, maybe some yoga or something you can get away with less before your training. So keep that in mind, make sure that what you're consuming matches, what training is upcoming.
[00:07:56] So lastly, on the training side of things, for the people that are training for [00:08:00] performance, and here, we're talking about the higher ends of performance, so maybe athletic competition or competitive and say CrossFit sport, or some kind of similar style thing. If you're running a, you know, you have a marathon or half marathon or something coming up, this would be more on the higher ends of performance that we're talking about more so than the day to day.
[00:08:19] But I don't think most people would fall into this category, even if you're competitive at your local gym or your group classes, don't assume that you're in performance. If your goals are actually, and be honest with yourself, if your goal is actually to lose weight, to look better, you're probably not going to fall into this category, but still want to touch on it.
[00:08:35] Nonetheless, as some people will fall into this category. So there are certain things to consider when training for performance and just know that this can sometimes conflict with what's best for your general health. But not always the case because other factors, other lifestyle factors, other the nutrition factors, these are properly managed.
[00:08:55] They can coexist, but know that sometimes if you're, or if you're [00:09:00] opting for performance, you might have to sacrifice a little on body composition or on longevity of your health. If, if that's what you're choosing, it's totally fine. Just make sure that you know, that there are some trade offs in these cases.
[00:09:14] So here you want to make sure that you're peaking at the right time, especially if we talk in terms of a certain training session or a certain competition. The window to start dialing in nutrition really begins at least 24 to 48 hours beforehand. And sometimes even a week before some schools of thought, believe that it can be good to taper your carb intake for the week leading up to when you're looking to be at your best.
[00:09:39] And then within the day or two before loading up more carbs to really replenish muscle glycogen stores and make sure that you're peaking at time of the competition. So also generally speaking, you want to move from more complex carbs for the way from competition or training that you're trying to peak for, and then [00:10:00] move to more simple sources as you get closer.
[00:10:02] So think things like whole grain or rice, quinoa some types of similar foods like that further out. And then closer to competition, or even if you're talking within the, the hour 30 minutes before things like ripe bananas, white rice, potato, simple sugar, things that are similar as it gets closer. And for those that are training or competing for over an hour, if you're in some intense activity, if you're doing a, you know, intense multi-hour run or event, Then you might want to might be a good rule of thumb to have some simple sugar type carbs or some easy to digest fats to consume during your training or competition as well.
[00:10:42] And typically in liquid form for this supplements tend to work really good in these cases now. And if you are trying to perform regularly day in and day out, if this isn't a competition that you're necessarily speaking for, and this is something you're going to have to continue to tweak. There's so many other factors that won't be able to [00:11:00] get into here today to consider in terms of both your pre and post-workout meals, as well as other lifestyle factors, but in general, more carbs and more calories are needed for your goal.
[00:11:11] When we talk performance. Like I said, many people won't have to worry about this level of detail and experimentation, especially if your goals are just to be strong fit and healthy, like most of us are out there. Uh, so last thing in terms of the training side of things, if you're training for the longevity, then the combo of some fasting and or low carb approach leading up to training, uh, can be a really good thing to experiment with.
[00:11:35] And when you pair this with a reasonable amount of intensity and volume, it's going to be a really great and powerful combo for longevity, at least in terms of some of the, some of the things coming out in terms of managing inflammation, managing some important health markers. Now if training fast doesn't seem like an option, then a pre-workout shake maybe with some coffee and some collagen protein [00:12:00] can be a good option to help preserve active tissue, but help give you a little bit of energy and fuel for the workout while still trying to maximize longevity.
[00:12:09] So now that would be in terms of the goals of training. Now let's talk about how to make sure that you're specific exercise you're participating in is tied into what you're consuming around it. So if we talk things like cardio, some light or steady state cardio can easily be done facet or with minimal fuel for it, you want to, in those cases, get into your fat burning stores.
[00:12:33] So the more fat adapted you are, the easier that'll be, but don't feel like you have to have a bunch of fuel. If you're going to go do some light jogging, biking, or walking, hiking, those types of things. Now for talking strength training. This one gets a little, a little more interesting because with strength training, you can actually get away with less, less fuel than you think leading up to it.
[00:12:55] If your goal is purely strength, lower volumes of say power lifting. If you're doing things like five, [00:13:00] the reps are less pushing the heavy weight. You don't need as much carbs or fuel leading up to it. Uh, just due to the energy system that's used at those lower reps, higher weight. Now, if you are getting into more volume style training or bodybuilding style and higher volume training, like we're probably, most people tend to fall.
[00:13:19] You might need some more fuel to support that because in those higher rep ranges, as you're getting into the, you know, eight to 12 range and stacking higher volume on top of that, then that can be a little more difficult to do without the proper fuel in your system. Now as we talk, hit training or high intensity interval training, uh, this gets a little harder for people to sustain high performance without having the right fuel or the right amount of fuel.
[00:13:45] So if your goal is performance and as mentioned before, you want to make sure that you're feeling yourself appropriately before, during and after. Now if your goal is weight loss, be aware with this. If you're eating higher carb, carbohydrate, or sugar, [00:14:00] leading up to it, thinking that it makes you perform a little better, it gives you a slight edge.
[00:14:05] And if you're doing that leading up to training, following training, That might be sabotaging your goals more than you think it might be actually be hurting yourself more than helping yourself. Now, if you're relying on those, you might get it a little boost in performance in the gym. But if that comes at the expense of looking the way you want feeling the way you want, especially if you do maybe process carbs, as good as the next person does.
[00:14:28] If you store it as body fat, more than that's something you want to be aware of. So don't substitute that. Keep your eyes on the big goal. If that is your goal. And, uh, Keep experimenting with that as well. Lastly, want to just talk about some general ideas to start experimenting with one of leave you guys with as much practical things as we can, uh, to experiment with.
[00:14:49] And like I said earlier, it takes a lot of experimentation, a lot of small tweaking to find out what works best for you. So if you a general rules of thumb and ideas here that I'm gonna throw out you guys, I [00:15:00] just take the ones that seem to resonate and work them into your experimentation process. So first thing, uh, training low and competing high.
[00:15:09] So if you are trying to perform for an event, whether that's a cardio nature, whether it's lifting in nature, consider a train lower times. What I mean by that is use less fuel, use lower, maybe lower carb type sources for your training to help your body adapt to it. But then when it's time to compete, Make sure we talk more on the performance side of things.
[00:15:30] So adding in some carbs with that can really give you a big performance boost, especially if you're used to training without them. Why don't you guys to consider trying fasting, fasting, going into your training. Occasionally some people run into a lot of people that really do well with fast and training.
[00:15:47] Now not your first time. Don't go do a crazy workout. Make sure you're easing into this, but as your body adapts to this, this can really be a powerful tool from a longevity from performance standpoint. So [00:16:00] something to at least consider it right. In terms of your best pre-workout drink. Think coffee. So avoid supplements.
[00:16:06] That ones out there. They work mostly because they have a ton of caffeine in them. Anyways, choose some coffee, choose some tea, choose something. I will give you a caffeine boost. Yeah. Without all the extra added stuff in it. If you are looking so back to our performance conversation, if you're looking for some simple sugar options, think more whole foods, sink, quality foods than junk foods or processed foods or things in wrappers.
[00:16:30] Think something like a little bit of some ripe banana, right. Bananas tend to do better for quick energy actually, as they ripe, they become. A more readily available, fuel versa as they're unripe, they tend to have a little more like prebiotic a little more fiber with it. Uh, so just a little fun fact there and choosing your bananas, other things like sweet potatoes, raisins are good options.
[00:16:54] Instead of going opting for the more processed foods. So if you are eating [00:17:00] another caveat with that, if you are eating close to train, so think within 15 to 30 minutes of your training, skip the fat with it. You want something that's quick, easy to digest. So don't pair fat with that. That will blunt a little bit of the, uh, response to the sugar is trying to give now, if you're going to be training longer than 30 minutes, if you're eating more than 30 minutes before when you're gonna be training, then add a little fat to go in with your sugar to blunt that blood sugar response.
[00:17:28] So if you don't do well with eating food before another thing to consider is trying some shake options consisting of a high quality protein, maybe some creatine and some powdered fuel in the form of carbs or fats can be good for people like myself that don't necessarily digest food. Well, leading up to train.
[00:17:44] Another thing to note is that carbs are not necessary to have before. And depending on how your nutrition and other areas look, you can get away without them all together, especially when weight or fat loss is your goal. And this is a common myth that we need. We need carbs to fuel. We need carbs [00:18:00] early before the workout we need during the workout.
[00:18:02] That's just not the case. So try some things like nuts and seeds instead, maybe some MCT powder. A certain kind of fat specifically or some fats that won't bother your digestion. So last thing here to wrap it up, give it enough time to actually experiment and see what works. You need to test things out for several workouts several weeks before making it.
[00:18:22] So remember to not change too much at once as you test, if there's one biggest mistake, I see time and time again, people go from, and maybe they. Say they have a banana pre-workout to totally switching up, changing, eating nothing before the workout and switching from strength, training to high intensity training and adding some cardio at the end.
[00:18:43] And don't change too many things at once. Pick one variable to change, change it, see how your body adapts to it and continue to tweak accordingly. So to wrap it all up, failing to figure out what works best for you. You to be consuming pre-workout can lead to not only poor performance in the [00:19:00] gym, but also poor results in your health and fitness, especially as you're working towards specific goals.
[00:19:06] So instead, make sure you're taking the time to really experiment and work through this. Everyone is so different there. So many other lifestyle factors that go into why or why you're not succeeding, but just keep experimenting and find what works best for you to eventually end up looking and feeling better than you have in a long time.
[00:19:22] And that's really what the goal is for most people that I work with. Some have performance goals, some are looking to get out of, you know, injury, get out of pain. But at the end of the day, we're trying to look better. We're trying to feel better for a lot of years to come. So, if you are looking to improving nutrition, to live a stronger and healthier life, head on over the link in the show notes here, I have a link for you guys to download the five day roadmap to living healthy, strong, and fit and day.
[00:19:47] Number two specifically is all on nutrition. But the other four days will be a well worth the download as well. So go ahead and check that out guys. That's free and listed in the show notes. And then if you guys have any specific questions on [00:20:00] my email that is there in the show notes too. So we'd love to keep the conversation going.
[00:20:03] If you guys have any suggestions, any content you want to see more of, or just any questions on reaching high performance and your health, I make sure to reach out, shoot me an email. We'd love to talk more. I appreciate you guys listening. And then I go take some of this, apply it. And I'll talk to you guys tomorrow.
[00:20:18]Thanks so much for listening to today's episode of the manmade for more podcasts, hope you found today's show valuable and you have some actionable strategies you can apply to your life today. This is your first time listening. Thanks for being here. The aim of this podcast is to provide a ton of the best possible content to help you grow in your journey, to becoming the best version of yourself.
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[00:21:15] Keep challenging yourself growing and know that it's okay to get out of your comfort zone and know that you're made for more. Thanks for listening and see you guys soon.
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