“We have previously published a systematic review (opens in new tab) and meta-analysis at the University of Limerick examining this approach and found a greater utilization of fat during exercise, with no negative impact on performance for exercise which lasts less than 60 minutes when performed in a fasted state,” he explains. Brian Carson, head of science and innovation at Whole Supp and a senior lecturer in exercise physiology, tells Live Science that exercising following a period of fasting can promote adaptation towards your body’s ability to utilize fat as a fuel source. If the thought of eating before you train turns your stomach, there could be some benefit to skipping on a feed altogether.
“If you have an early morning training session (especially if you don’t fancy eating before your session), having a carbohydrate-rich meal the evening before can still help give you the energy you need,” suggests Hobson. However, it’s not always possible to adhere to this two-to-three-hour rule. In general, performance results were more favorable for the three-hour group, suggesting that this really is the golden time for loading up with food. A small study, published in Nutrients Journal (opens in new tab), compared the effects of a six-hour versus three-hour pre-feeding regimen in a group of eight active women. Most advice states that you should eat two to three hours before a workout. He's currently the head nutritionist at Balance a team of fully qualified nutritionists and dieticians working with everyone from office workers to Olympic athletes. Jamie Wright is an accredited nutritionist, with a BSc in Sports and Exercise Science and an MSc in Human Nutrition.
Wright adds that eating carbs pre-workout also reduces or delays the use of existing energy stores (namely glycogen, the stored form of carbohydrate within our muscle and liver), which can extend how long you can exercise. “Carbohydrate produces a tonne of ATP during these processes, which makes it, at least in my – and the bulk of available scientific literature’s opinion – the best nutrient to have leading into a workout.”
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If it’s to be used to produce energy, it enters a series of complex processes known as cellular respiration to produce ATP. “Glucose is one example of this and it travels in the blood to our cells. When we eat carbohydrates or need to use our stored supplies, we have to cleave off these smaller units from the chain to transport around the body for energy,” he explains. “Consumed or stored carbohydrates are like large daisy chains of smaller units of carbohydrates. ATP is simply the body’s ‘currency’ of energy, and all processes in the body require a certain amount. Wright explains the science behind it: “When we work out, our body burns through a molecule called adenosine triphosphate (ATP) at a much higher rate than usual. As such, having a good supply of carbohydrates is crucial for workouts, as it provides the energy you need. And the body typically only uses protein for fuel when it can’t access either carbs or fat. All play a crucial role in helping your body function, but carbs are the body’s main energy source.įat can be utilized as an energy source but it’s usually only tapped into when you’re in a fasted state and haven’t consumed any carbohydrates. There are actually three different sources available to your body for energy: carbs (opens in new tab), proteins (opens in new tab), and fats (opens in new tab). “But for simplicity’s sake, and because some can experience digestive issues when having protein pre-workout, I usually suggest having carbohydrates leading into training and protein after.” Why you should eat carbs before a workout “A source of high-quality protein can further reduce the breakdown of existing protein structures (like muscle) and may contribute to a reduced recovery period post-workout,” he says.
Jamie Wright, Myprotein (opens in new tab) nutritionist, agrees that carbs should be the main focus leading up to a workout, but says you shouldn’t overlook other macronutrients.
He holds a BSc in Nutrition and an MSc in Public Health Nutrition and has delivered lectures at various universities in the UK. He's previously worked with public health bodies in the UK, along with trade bodies and private clients. Rob Hobson is an award winning registered nutritionist with 15 years of experience working in the industry.
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