Do I need pre-exercise nutrition?

mickr7anphoto
mickr7anphoto Posts: 4 Member
edited December 2024 in Food and Nutrition
Hi, I’m a 53 year old man and I exercise early every morning before I have to get the kids up for school and go to work. My routine alternates between 1. a HIIT/kickboxing/core routine and running 2. 5k with a warm up and cold won. I used to do weights but am giving them a short break right now. Basically it’s between 40-50 minutes of exercise each morning. I have been reading a lot about pre-exercise nutrition and Ido feel a bit tired some days, especially on running days. So I wonder:
1. Do I need pre-exercise nutrition for the amount of exercise I’m doing?
2. If so what should I eat? I only have about 30 mins or so between getting out of bed and exercising.

Thank for any hope anyone can offer.

Replies

  • Samantharavenclaw84
    Samantharavenclaw84 Posts: 161 Member
    I don't eat before yoga or my flobody classes but I do eat yogurt or something small before spin and sometimes a half hour before I run. I don't run long distances or even the entire time but I feel better if I eat before, depending on the time of day.
  • WholeFoods4Lyfe
    WholeFoods4Lyfe Posts: 1,518 Member
    Everyone is different. I prefer to workout fasted. Andplusalso, if I eat within 30-60 minutes of working out, I'm just going to throw it up anyway.
  • ExistingFish
    ExistingFish Posts: 1,259 Member
    I need to have carbs before lifting if it's going to go on more than 30 minutes or so. I can tell a big difference. Doesn't have to be much, just needs to be something. Half bagel, yogurt, etc.

    Alternatively, I use a sports drink with carbs before or during the first half of my workout, also works.
  • apullum
    apullum Posts: 4,838 Member
    Eating before exercise is personal preference. Some like to work out fasted and some don't.

    There is no specific food or macro split that you should eat at any particular time; that's also personal preference. Many people who eat before a workout prefer something heavy in carbs, like fruit.
  • chris89topher
    chris89topher Posts: 394 Member
    I eat a protein bar with a cup of coffee before my very early morning cardio. Definitely wouldn't survive a 4am exercise without it.
  • grimendale
    grimendale Posts: 2,153 Member
    I prefer to run fasted (just because I hate the feeling of food sloshing in my stomach as I move). I'll run first thing in the morning before I eat anything, which works for me. On race day, where I'm looking for a little extra speed, I might have a banana and/or a high-carb protein bar an hour or two before, but that's about it. Too a large extent, it's about personal preference. Do what works best for you and your body.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Anything under 90 minutes, I'm fine fasted. Actually, much prefer it that way. Now, after, that's an entirely different matter! I eat at least 3/4 of the amount of calories that I burned, if not all of them back with some protein and carbs emphasized.
  • littlegreenparrot1
    littlegreenparrot1 Posts: 719 Member
    On week days I run or swim for an hour in the morning before work. I have a mug of green tea beforehand, but no food.
    I would have to leave at least 45 minutes before doing anything if I did.

    Am often starving afterwards though. Have been known to have scoffed lunch as well as breakfast by 10:30!
  • Lannie79
    Lannie79 Posts: 27 Member
    Eating before exercise depends on the duration of my workout. I don't think there is any specific food, it may take some trial and error to find what works best for you. I found that hard boiled eggs or cheese sticks are quick & easy and don't upset my stomach.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    mickr7anphoto wrote: »
    Hi, I’m a 53 year old man and I exercise early every morning before I have to get the kids up for school and go to work. My routine alternates between 1. a HIIT/kickboxing/core routine and running 2. 5k with a warm up and cold won. I used to do weights but am giving them a short break right now. Basically it’s between 40-50 minutes of exercise each morning. I have been reading a lot about pre-exercise nutrition and Ido feel a bit tired some days, especially on running days. So I wonder:
    1. Do I need pre-exercise nutrition for the amount of exercise I’m doing?
    2. If so what should I eat? I only have about 30 mins or so between getting out of bed and exercising.

    Thank for any hope anyone can offer.

    Banana, nuts, protein bars are all quick, easy options.

    When I exercised before work, I used to bring a smoothie in a leak-proof shaker cup to the gym and sip on it as I felt hungry. If you are running on a treadmill that might work.
  • Womona
    Womona Posts: 2,063 Member
    I need to eat before I exercise in the morning. My breakfast is usually a serving of nuts and yogurt. Light enough not to weigh me down, but at least it’s something.

    If I’m paddling at night, I can’t do more than carrots and hummus or a serving of nuts. Otherwise I’m too sleepy to paddle!!!
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