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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. What

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Speaker 1: should you eat before workout? Great question when I get

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Speaker 1: really frequently, So much so that I wrote a book

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Speaker 1: called Swim, Bike, Run, Eat, all about fueling your body

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Speaker 1: for triathlons. Most of that information, though, holds true because

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Speaker 1: it's all about carbohydrates, protein, and fact. So when I

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Speaker 1: get asked that question, I asked the person a bunch

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Speaker 1: of questions in response, including these what are your goals?

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Speaker 1: Is your goal weight loss? Is your goal to build

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Speaker 1: more muscle? Are you trying to set a max bench

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Speaker 1: press personal record or a squad? Are you lifting heavy

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Speaker 1: amounts of weight? Or are you an endurance person? Are

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Speaker 1: you doing long cycling workouts or long runs? Okay, and

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Speaker 1: then it comes down to are you doing strength workouts?

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Speaker 1: Are you doing cardio workouts? Are you doing a combination

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Speaker 1: of both? Are you doing high intensity cardio? If you're

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Speaker 1: doing cardio, are you doing low intensity steady state? And finally,

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Speaker 1: what time of day are you getting up and working

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Speaker 1: out at five am or at five pm? But here's

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Speaker 1: the thing, everybody, I asked those questions, and if you're reclining.

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Speaker 1: We'd go through that for a longer period of time,

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Speaker 1: but at the end of the day, here is the

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Speaker 1: number one question to ask you yourself. Do you need

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Speaker 1: to fuel your workout? In other words, do you need

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Speaker 1: more energy? Are you dragging? And for so many people

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Speaker 1: in this new world of shorter workouts done throughout the day,

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Speaker 1: answers pretty much no. So you need to ask yourself.

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Speaker 1: Are you doing longer workouts an hour or longer forty

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Speaker 1: five minutes even but high intensity? Do you feel that

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Speaker 1: you're dragging towards the end? Do you not have enough

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Speaker 1: fuel at the end of your workout? Then you need

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Speaker 1: to fuel up before. But for so many people, regardless

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Speaker 1: of all those questions I just asked, if you don't

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Speaker 1: need the energy, then you're okay, okay, especially if you're

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Speaker 1: getting up super early in the morning. So ask yourself,

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Speaker 1: do you need to fuel the workout? And for so

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Speaker 1: many people whose goal is weight loss, then not taking

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Speaker 1: in extra calories before might be the way to go,

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Speaker 1: especially if you're doing a shorter workout. So ask yourself

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Speaker 1: that question. Now. If you are someone who says, yes, Tom,

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Speaker 1: I do need some more energy. I'm dragging towards the end,

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Speaker 1: I'm doing longer workouts, harder workouts. Then we're gonna give

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Speaker 1: yourself some fuel. What is the body's preferred energy source,

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Speaker 1: it's carbo hydrate. Carbo hydrate, that's what our bodies tap

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Speaker 1: into quickest, that's what they want. Our bodies want to

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Speaker 1: fuel our workouts, and that's the easiest macro nutrient that

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Speaker 1: they can draw from. So carbohydrates are what you're gonna

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Speaker 1: think about. With a little bit of protein, buy and large.

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Speaker 1: So you want to keep the foods simple. You want

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Speaker 1: something that your body is going to tolerate, that's not

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Speaker 1: gonna give you stomach upset. And that's why it makes

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Speaker 1: a difference. If you're running or doing high intensity cardio,

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Speaker 1: especially body weight, your body is not going to enjoy

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Speaker 1: that as much as if you're doing a strength workout.

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Speaker 1: But that fuel again, carbo hydrates. So bananas are a

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Speaker 1: great go to. You can add almond butter. Peanut butter

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Speaker 1: is a great protein source to add to that. Bananas

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Speaker 1: or apples. Yet another easy carbohydrate on the body. Oatmeal phenomenal,

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Speaker 1: So many people will use oatmeal as a pre workout

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Speaker 1: fuel source. Slow releasing generally easier on the stomach, something

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Speaker 1: like wholewheat toast, and again you could add peanut butter,

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Speaker 1: almond butter, some kind of protein source. So generally speaking,

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Speaker 1: you want carbo hydrates, maybe a tiny bit of protein,

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Speaker 1: and several hundred calories two hundred to three hundred plus

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Speaker 1: or minus, again depending on a bunch of factors, but

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Speaker 1: just enough to get you through your workout, all right,

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Speaker 1: and then you gonna experiment. You're gonna find what works

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Speaker 1: for you, and when you do find what works for you,

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Speaker 1: you're going to stick with it. That is your pre

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Speaker 1: workout fuel. Now, if you're someone who's trying to build

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Speaker 1: extra muscle, you may want to take in a protein

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Speaker 1: shake before your workout. If you're doing a strength workout

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Speaker 1: and your body is going to tolerate it much more

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Speaker 1: so than if you're doing high intensity cardio or a

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Speaker 1: long distance run. Then when muscle building is your primary

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Speaker 1: or one of your top goals, you may consider a

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Speaker 1: pre workout muscle building protein source, protein shake something like that.

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Speaker 1: All right, and there you have it. Do you need

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Speaker 1: to fuel your workout? Are you dragging? If your goal

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Speaker 1: is weight loss, if your goal is health, if your

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Speaker 1: goal is strength and you're getting through them. I'm more

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Speaker 1: worried that you eat after and you get in that

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Speaker 1: great post workout recovery carbohydrates and protein, replacing the energy

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Speaker 1: you've burned off and taking in protein to rebuild the muscle.

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Speaker 1: There you have it. Experiment find what works for you.

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Speaker 1: But if your workouts are working, don't worry about it.

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Speaker 1: I'm Tom Holland. This is Fitness Disrupted. Please, if you

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Speaker 1: haven't yet rated the show, do so. Any questions leave

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Speaker 1: them in the comments, Read them all. I appreciate it.

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Speaker 1: Thank you for listening, and believe in yourself. Fitness Disrupted

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Speaker 1: is a production of I Heart Radio. For more podcasts

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Speaker 1: from my heart Radio, visit the I heart Radio app,

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Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.