Will Girling is a London-based sports nutritionist who has worked with numerous athletes as well as a few celebrities like DJ and Capital Xtra host Manny Norte. Will shared his top diet and fitness tips, including why it is important to eat beforehand exercise.
Protein and carbohydrates are essential nutrients the body needs to maintain energy during a phase of physical activity, Will said.
He stated, “You definitely need to consume carbohydrates before a high-intensity exercise session.”
This means a training session of 90 minutes or more.
“It’s a good idea to eat carbohydrates two to four hours before your workout, or earlier if you work out very early in the morning,” Will said.
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Will added, “More exertion means more calories burned.”
Therefore, eating before exercise can result in more weight loss than if you didn’t eat beforehand.
“I would say the most important thing is to make sure you have the energy to do the exercise,” Will said.
The sports nutritionist added that carbohydrates are also “a good way to help maintain glucose levels during physical activity.”
It’s also recommended that you eat during a phase of exercise if you need that extra boost of energy to keep going until the end.
He said, “Realistically, if your training session is less than 90 minutes, you won’t need to consume any carbohydrates during the activity, as we’ve found that people who previously had an adequate intake of carbohydrates do not need anything during that time to perform maintain. “
However, if the exercise lasts longer than 90 minutes, Will recommends consuming carbohydrates while ingesting it.
“If you were to go on a two- or three-hour bike ride, you’d need to get around 30 to 90 grams of carbohydrates per hour to fuel that exercise,” he explained.
The foods recommended during exercise are high in carbohydrates but low in fat.
He said, “Simple things like dried fruit or flapjacks are good.”
“Malt bread is another option, as are certain granola bars and even a jam sandwich,” he added.
Will also recommends eating protein regularly if you exercise a few times a week, but the body doesn’t necessarily need this protein immediately after a fitness session.
“You don’t have to eat a lot after your workout, but I would recommend getting protein every three to four hours a day if you can,” Will said.