Weekly Wellness: Are you eating enough before your workout?

7 months 3 weeks 5 days ago Monday, October 23 2017 Oct 23, 2017 Monday, October 23, 2017 2:35:00 PM CDT October 23, 2017 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

As a trainer, I find myself reminding my clients how important it is to fuel their bodies for their workouts. This doesn’t necessarily mean you should eat an entire meal before you hit the gym, but it is important to make sure you eat something. I know that sometimes I hear “I don’t like eating before I work out” or (especially morning workouts), I’ll hear “I don’t like to eat breakfast.”

What you need to keep in mind is: Whether your goal is to build strength, increase endurance, or lose weight, you need to make sure you’re giving your body the fuel it needs. Here are the top signs you're not eating enough before exercising.

1. You're dizzy, lightheaded, or lethargic. If you’re doing a moderate to high intensity workout without properly fueling your body, your blood sugar can drop and leave you feeling dizzy or faint. If you feel lightheaded, you need to stop exercising immediately. A quick carbohydrate or sugar might help (like a piece of fruit or some fruit juice). Dizziness is also a symptom of dehydration, so drink some water too.

(*Even though it’s not as common, keep in mind that there are some health conditions that can make you lightheaded or dizzy during a workout, like heart problems or even asthma. If you feel this way fairly often – even with proper fueling and hydration – you might want to check in with your physician.)

2. You're nauseous. If you're feeling nauseous, this may be more of an indication of dehydration. Think about how much fluid and electrolytes you've had for the day. It could be that you forgot to drink enough water, or maybe you haven’t had enough salt. Being low on electrolytes (like salt) can result in nausea, among other symptoms like muscle cramps and confusion. Sodium is an important electrolyte that's essential for regulating nerve and muscle function in our bodies. When we don't have enough (usually because we've lost it through sweat), our cells can't send signals properly, and we experience symptoms like cramping, dizziness, headaches, and nausea.

3. You're not performing as well as you know you can. If you’re low on fuel, you might feel like your energy is just gone. Poof! If you feel like you’re not working out as hard as you normally do, you might be low on fuel.

4. You're injuring yourself, or even passing out. This is dangerous. If you are under-fueling and not intaking enough calories or carbohydrates, you can run the risk of low blood sugar (which can lead to passing out). When you are not properly fueled, you can put yourself at risk for injury.

5. You're not seeing results. Whatever your goals may be, your ultimate success may be impacted (negatively) if you’re not eating enough. When you don’t eat enough to fuel your body, your body may start using your muscle as fuel. That’s not good. Also, depriving your body of the fuel it needs may actually mess with your metabolism and make it harder to lose weight. Believe it or not, sometimes increasing calories is what helps people end up losing weight.

Here are some basic guidelines:

  • You can either eat a normal-sized meal about 2 – 3 hours before a workout or have a small snack 30 to 60 minutes before.
  • Whatever you eat, make sure to include carbohydrates and protein with some fat and fiber. (If you're eating less than an hour before a workout, limit the amount of fat and fiber you eat because large amounts can slow down digestion and cause stomach cramps or nausea.
  • If you’re opting for a snack, think pretzels and hummus, a banana or slice of toast with some nut butter, or a hard-boiled egg and a slice of toast.
  • Make sure you're hydrated.

Keep in mind that it’s important to make sure you're fueling and hydrating throughout the day so your body can repair, recover, and get stronger from your previous workout.

More News

Grid
List
PHILADELPHIA (AP) — The Philadelphia Zoo has welcomed a baby giraffe. Zoo officials announced Tuesday that Beau was... More >>
1 hour ago Wednesday, June 20 2018 Jun 20, 2018 Wednesday, June 20, 2018 7:18:00 AM CDT June 20, 2018 in News
FERGUSON (AP) — St. Louis County authorities say a 70-year-old Green Park woman died from heat-related issues when her home's... More >>
2 hours ago Wednesday, June 20 2018 Jun 20, 2018 Wednesday, June 20, 2018 6:29:00 AM CDT June 20, 2018 in News
KIRKWOOD (AP) — A 71-year-old St. Louis man and his adult son are both charged with assault for allegedly beating... More >>
2 hours ago Wednesday, June 20 2018 Jun 20, 2018 Wednesday, June 20, 2018 6:02:00 AM CDT June 20, 2018 in News
FAYETTE - City leaders are working toward a solution for its volunteer-based fire department. The Fayette Board of Aldermen... More >>
8 hours ago Wednesday, June 20 2018 Jun 20, 2018 Wednesday, June 20, 2018 12:44:00 AM CDT June 20, 2018 in News
NEW BLOOMFIELD - New Bloomfield citizens are looking for answers after yet another city council meeting was canceled Tuesday. ... More >>
12 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 8:40:00 PM CDT June 19, 2018 in News
JEFFERSON CITY – Ryan Lee Gehris said he’s always loved to ride his bike. Lately, that hobby has turned... More >>
14 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 6:39:00 PM CDT June 19, 2018 in News
MEXICO - The Mexico Public Safety Department arrested two people and accused them of child abuse in Mexico, Missouri, following... More >>
15 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 5:31:00 PM CDT June 19, 2018 in News
MOBERLY - The Moberly Police Department has a new directory for people with autism, but some people think it shouldn't... More >>
16 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 3:49:00 PM CDT June 19, 2018 in News
CALLAWAY COUNTY – Crews recently broke ground on a new hog farm in Callaway County, and locals have strong opinions... More >>
17 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 3:06:00 PM CDT June 19, 2018 in News
WASHINGTON, D.C. - More than 600 members of the United Methodist Church have issued a formal church complaint against Attorney... More >>
17 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 3:01:00 PM CDT June 19, 2018 in News
COLUMBIA - The Radio Television Digital News Association has named KOMU.com best website in a small market for the second... More >>
17 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 2:48:00 PM CDT June 19, 2018 in News
COLUMBIA - A punctured gas line caused large-scale evacuations in the heart of downtown Columbia Tuesday afternoon. Columbia Police... More >>
18 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 2:38:00 PM CDT June 19, 2018 in News
JEFFERSON CITY - A Cole County judge says there are a few key legal questions to be answered before he... More >>
19 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 1:40:00 PM CDT June 19, 2018 in News
JEFFERSON CITY- Juneteenth brings communities together to honor the official ending of slavery in the U.S. One group in Jefferson... More >>
21 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 11:17:00 AM CDT June 19, 2018 in News
JEFFERSON CITY — The Missouri Democratic Party and a World War II veteran are suing to block the appointment of... More >>
21 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 11:10:00 AM CDT June 19, 2018 in News
JEFFERSON CITY (AP) — The Trump administration policy to force separation of migrant children and parents at the U.S.-Mexico... More >>
1 day ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 7:58:00 AM CDT June 19, 2018 in News
COLUMBIA - Monday began Summer Safety Week and local programs are helping those in danger of not being able to... More >>
1 day ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 5:54:00 AM CDT June 19, 2018 in News
JEFFERSON CITY (AP) — A Democratic political action committee is targeting Republican Missouri Senate candidate Josh Hawley for not... More >>
1 day ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 4:22:00 AM CDT June 19, 2018 in News
Columbia, MO
Broken Clouds 75°
9am 78°
10am 80°
11am 85°
12pm 87°