Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Your body is a machine. And what you eat and drink (along with a lot of other things) fuels that machine and helps it to operate at optimal levels… but only when you properly nourish it with the right fuel! If you don’t, you might find that your energy levels slump and you feel like that machine of a body of yours is running on fumes!
That’s exactly how this FitTRAC family member who submitted this week’s question was feeling. She had been feeling sluggish and low on energy, mostly going into her early evening workouts, and suspected that her eating and drinking throughout the day was a contributing factor:
“Hey Coach Darren, recently I’ve been struggling with feeling lethargic and low on energy right before my workouts, but only when I exercise in the evenings. I haven’t changed anything about my routine – twice per week I’m working out first thing in the morning and I feel great, but the other two days I work out in the evening because that is what my schedule has always allowed, and those have been difficult.
One specific incident that comes to mind was last week when I had a 5pm workout scheduled. After a long but average day at work, I felt drained and lacked the energy to push through my usual routine. It was frustrating because I knew I could do better if I had more fuel and energy going into the workout.
It’s been affecting my performance, and I’m even worried about the risk of injury. I want to make sure I’m fueling myself properly before my workouts, but I’m not sure what foods and drinks to consume and when to consume them. I haven’t changed anything, but what I was doing before isn’t working. Can you provide some guidance on the best pre-workout nutrition so that I can have more energy and perform at my best?”
I was sorry to hear about this member’s recent challenges, but I’m glad she asked this question, it’s a common feeling! But the good news is that you can absolutely control things that can have a positive impact on your energy levels throughout the day:
- Hydration is so, so important – Dehydration can significantly impact your energy levels and ability to perform physical activity. And, many times people confuse hunger for thirst. So though they may feel satiated after they eat food, which may contain water, chances are they are also dehydrated in addition to being hungry.
Throughout the day, make sure to drink plenty of water, even on non-training days. A good baseline is to take your body weight and drink that amount in fluid ounces, each day. So if you are a 130lb woman, drink 130 fl. oz. of water. That may seem like a lot, and it is, but you can also count 10-20% of that amount to the foods you eat too, especially fruits and veggies, because they have water too.
For training days, about 30-60 minutes before your session, consume 8-12 ounces of water to ensure you’re adequately hydrated.
- Experiment with caffeine – Caffeine has been shown in some people to enhance focus, boost endurance, and reduce perceived exertion during workouts. If you’re not sensitive to caffeine, consider having a cup of black coffee or green tea about 30-60 minutes before your workout. Start with a small amount and listen to your body’s response to find the right balance for you.
There are also many different types of pre-workout supplements containing caffeine and other nutrients that can prime your body for exercise. But make sure to consult with a medical professional before taking any supplementation to make sure that it is suitable for you.
- Prioritize carbohydrates and timing- Carbohydrates are your body’s primary source of energy, so ensure you include them in your pre-workout nutrition. Opt for complex carbohydrates like whole grains, sweet potatoes, or brown rice, which provide a steady release of energy.
Timing of your intake is important too. Ideally, aim to eat a balanced meal containing carbohydrates, proteins, and fats approximately 2-3 hours before your workout. This timeframe allows for proper digestion and nutrient absorption, providing you with sustained energy throughout your exercise session. If you’re short on time, a light snack 30-60 minutes before your workout can still provide a quick energy boost.
Remember, it’s essential to listen to your body and find what works best for you. The same things that you’ve done before may not always work, so experiment with different foods, meal timings, and hydration strategies to optimize your energy levels before your workouts. Over time and repetition you’ll discover the ideal pre-workout routine that fuels your body and supports your fitness goals.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S.
Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.