Today we’re chatting all things pre workout for the athletic lifestyle!
Getting Back Into Running
As you may know if you follow me on instagram, I’ve been using the Yes Fit Challenges app to get back into running and complete virtual races around the world! It’s been such a motivating force for this past D1 runner to get back into running. But as I keep sharing my journey of getting back into running, I’ve had some questions on what the best pre and post workout snacks/meals are, so I wanted to cover that in a 2-part series. Today we’re chatting all things PRE WORKOUT.
If you’re looking for some extra motivation to get back into running yourself though, or start for the first time, check out the app I’ve been using right here!
Pre Workout Nutrition
For PRE workout, we want to focus on simple carbohydrates. You hear me talk a lot about smart, slow digesting carbs here, but the one time we want quick digesting carbs is before our workout, especially if it is within the hour you’re heading out for it! Simple carbs look like fruit, fruit gummies, applesauce, bars with not too much fiber in them, toast, bagels, sports drink. But depending on how much time you have before your workout or run, the breakdown will be different. So let’s split this up even more specifically however into a few categories:
Eating 3-4 hours before your workout/run:
- When you’re far enough out, you want to focus on eating a high carb + medium protein and fat meal
- An example of this is a turkey and cheese sandwich on whole wheat bread
- Minimal fried foods/unhealthy fats (such as baked goods, certain oils, fried foods) and not too much fiber overall
Eating 45-60min before your run/workout
- high carb + medium protein
- minimal fats as those digest slowest and you don’t want to be still digesting while working out!
- Example: low-fat greek yogurt with fruit or a protein bar
Eating 30min before workout/run
- high carb + low fat and fiber (we don’t want to still be digesting during the workout!)
- Example: fruit, fruit gummies, applesauce, granola bar, toast, 1/2 bagel with minimal spread, sports drink
Other Considerations
- HYDRATION: Another thing I wanted to quickly talk about was what to DRINK pre workout! We want to focus on 16-24 oz water about 2-3 hours before the workout, and then only smaller sips on liquids the hour before the workout. A salty snack 2-3hr before can also help with retaining more water to stay hydrated if it is really hot outside!
- Stretching: Make sure you STRETCH, by doing a warm up and some active stretching beforehand (moving stretching), and then as we will talk about next post, post workout stretching is CRUCIAL.
So what workouts are YOU currently doing?! As I mentioned, it’s been SO fun to get back into running now that it’s nice a warm/sunny outside! Getting that fresh air, vitamin D, and movement in all in one! The YES FIT app has been SO encouraging for me, with giving me goals to shoot for and races to finish! PS: Have you seen the medals I’ve already gotten?! Check out the app for yourself right here!
(outfit from Yes Fit)