Hi there,
Welcome back to “Hey Coach Darren” – the weekly 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)!
Switching up your workout time can bring questions about how to fuel your body and if the time change could affect your results. Many people find these adjustments to their schedule impact both their energy levels and their gym performance. But when routines shift, knowing how to adapt can make all the difference.
This week, a FitTRAC member is making a switch in her routine and reached out for some advice. She’s been successful with morning workouts on an empty stomach but is concerned about whether changing to an evening schedule might impact her progress. Here’s her question:
“Hey Coach Darren, I’ve always worked out in the mornings and had success doing it on an empty stomach. This fall, my schedule is changing, so I’ll be going to the gym in the evenings instead.
I’m not sure what types or quantities of snacks I should have beforehand, and I’m also wondering if this shift to the evening will be a setback for my progress. I’ve heard that working out first thing can have certain benefits, so I’m curious if the time change could impact my results.
Does the time of day matter for workouts, and what should I be eating beforehand?”
Switching to your workout schedule can feel like a big adjustment, especially if you’re used to starting your day with exercise. Here are my top three tips on making the switch to evening workouts and fueling properly to get the most out of your gym time:
Evening Workouts Won’t Derail Your Progress: Many people wonder if working out at different times of day impacts their results, and the good news is that your body can adapt to any routine, whether it’s morning or evening.
Studies show that the best time for exercise is whatever time fits best into your schedule and allows you to be consistent. Switching to evening workouts won’t undo your progress; if anything, it can allow for better flexibility with your routine. You may even find that your body is stronger later in the day after meals, leading to improved performance.
The key is to make sure you’re adequately fueled for the workout and maintaining your routine consistently, regardless of the time of day.
Choose Carbohydrate-Rich Snacks for Energy, and Protein if Eating Earlier: When you’re heading to the gym after a full day, it’s important to fuel up with a snack that provides a steady source of energy. Carbohydrates are your best bet for an effective pre-workout snack, as they provide quick fuel for muscles and won’t weigh you down.
Aim for snacks like a banana with a small handful of oats, rice cakes with a light spread of nut butter, or a piece of whole-grain toast with a bit of jam. A portion of about 100-200 calories is generally enough to give you the energy you need without feeling too full. This helps you stay energized and focused during your workout, so you can push just as hard as you would in the morning.
If your pre-workout snack is a couple of hours before the gym, adding a bit of protein can help sustain energy. Options like Greek yogurt with berries, a small protein shake with half a banana, or lean turkey on a rice cake are great choices. Aim for around 10 grams of protein to keep blood sugar stable without feeling weighed down.
Allow Time to Digest Before the Gym & Keep Hydrated Throughout the Day: Eating too close to your workout can leave you feeling sluggish, especially with a more substantial snack. Plan to have your pre-workout snack about 30 to 60 minutes before heading to the gym, giving your body time to digest and use the nutrients effectively.
For heavier snacks or meals with protein, aim for about an hour to an hour and a half beforehand. This timing will give you the energy you need without weighing you down, helping you maximize your gym performance.
Also, switching to evening workouts means that your hydration status plays a larger role, as you’ve already been active all day. Aim to drink water consistently throughout the day rather than trying to catch up right before the gym. This will help prevent fatigue and muscle cramps and ensure your body is ready to perform.
Try to drink a glass of water about 30 minutes before your workout, then sip as needed during exercise. Staying hydrated will support both your energy levels and recovery, keeping you on track with your fitness goals.
Switching to evening workouts doesn’t have to feel like a setback. By incorporating a small, nutrient-rich snack and embracing the shift in routine, you’ll continue making progress without missing a beat.
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.