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Arlington Fitness Centers | What to eat before a workout | Colaw Fitness Podcast #70

Hi, we’re Charles and Amber Cola. We’re here with the fitness tip of the week. And so Charles, give us some fitness tips on what is the best meal to eat before I workout. Great. The best meal to eat before workout, most of the time you only about 20 grams to about 50 grams of carbohydrates before about 30 minutes before a workout. If you consume that, it’ll get into your bloodstream and you have plenty of energy for a good 45 minutes to an hour of exercise.

And so I would encourage people to take in some sort of a medium to high glycemic carbohydrate about 30 minutes prior to their, um, workout. And at that point they’ll, they’ll feel great. Um, a couple options that I have given clients, um, that are, since we push a lot of different diets that are lower in carb, higher in protein, that kind of force your body use its own fat as energy substrates and to lean down and build muscle so you have a smaller more toned version of yourself.

A lot of times if you go into your eating fairly lower carb or like these ketogenic diets that are popular, you’ll have you kind of fall flat on energy. Once you get into a workout, you don’t have a lot of carbs and so your body wants carbs for energy. It doesn’t has it. So that’s to pull your fat. So you drag a little bit. But um, what I’ll have my clients do is I’d say like, uh, for example like you take like a wholly whole grain slice of bread and cut it in half and then put a little bit of honey on it.

And like most women, that’s about 10 grams of carbohydrates with a little bit of honey. So 10 to 20 grams of carbohydrates is really all they’re getting. And most of my clients, that’s plenty for them to get through their workout, have plenty of energy, uh, their, their mental functions clear.

Um, and they have good contractions on their workouts. They can last a good 45 minutes to an hour session. Um, sometimes guys will do a whole slice of bread with honey on it. Um, everybody’s body and metabolism is a little different. Utilizes the sugars and carbohydrates differently. But the big takeaway is, is 20 to 50 grams of carbohydrates. Another way you could do it is you could do like a half a banana. It’s about 12 to 15 grams of carbohydrates.

A full banana would be like 30 grams of carbohydrates, 30 minutes before a workout, you’d have plenty of energy and that’s a fruit dose. Carb digest, a little bit different. Um, but yes, you’d still have a good pickup, he’d still burn the majority of it during your workout. So most of those carbohydrates won’t spill into fat. Now, during the time you’re eating carbs, you’re not going to be burning fat or you’re going to fall out of ketosis or where you’re using ketone bodies or fat reserves as energy.

So, but you will have mind clarity. You will have good contractions during your workouts. And a lot of people that helps them stay on their programs better helps them enjoy workouts better. Right? So like some fruits in their field. And so what you’re doing is you’re actually timing the carbohydrate load and you’re loading it specific for the exercise and it’s very, very strategic and you can get great results. You actually can help build better muscle and help stimulate your metabolism.

You don’t feel hungry and L’s, your thyroid really full from a heavy meal either. Yep. Perfect. Just a little bit of card, little lightweight on your stomach. It’s a great pick me up. And then once you’re done, you go back to your lower carb, higher protein approach. And I’ve used that for years in bodybuilding and fitness training and, and thousands of clients. So that’s the fitness tip and that’s all I’ve got for now. But Hey, you guys are awesome. Take advantage of that fitness tip. We’ll see you guys next week. Bye bye.
[inaudible].

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