There is a lot of discussion in the athletics world these days about not only what to eat pre-workout, but when to eat it. While, of course, everybody is different and there are no set-in-stone pre-workout rules, there are a few general guidelines that apply to most athletes. As Nancy Cohen, the head of the Department of Nutrition at the University of Massachusetts put it: “how and when to fuel your body is the same for all exercises to some extent, but your routine may warrant a few nutritional tweaks.”

When considering when to eat pre-workout, it’s important to consider the type of fitness you are doing, the time of day you are training, the type of food you plan to eat, and what your short- and long-term goals are. For example, while the weight lifter trying to put on ten pounds of muscle and the acrobat who needs to stay light are going to have different nutritional tweaks to meet their goals, the core of the pre-workout nutrition needed to fuel exercise and skill development will be the same. In this article, we’re discussing how to tailor your pre-workout meal timing to your unique training schedule.

When to eat if you are working out in the afternoon....

The key is a meal 2-4 hours beforehand with more variety 

If you are working out in the afternoon, you don’t have to worry as much about having a super carb-heavy meal the night before. Instead, you should focus your energy on having a meal with high levels of complex carbs and high levels of protein 2-4 hours before working out. Regardless of the workout you are doing, it is important to fuel your body to maintain optimal muscle and nerve health and reduce the chances of injuring yourself of becoming overly fatigued. 

SO WHAT'S GOING ON?

When you eat carbohydrates, the glucose (sugar) molecules from the carbohydrates are used by your body to fuel your muscles during a workout. Glycogen is the way in which glucose is stored, so essentially your glycogen stores are the energy stores for your body. For both low and high intensity exercise, your muscles use these glycogen stores to fuel your workout. When these glycogen stores are depleted, your ability to perform exercises and movements with the same intensity and accuracy lessens.

By eating complex carbs 2-4 hours before your workout, you are giving your body time to digest the fiber and absorb the nutrients before your workout. Complex carbohydrates are higher in fiber than simple carbs, and it takes the body longer to break them down into forms that can be used for energy. By waiting 2-4 hours, this helps prevent any digestive issues or stomach pain during your workout, and also allows you to make the most of the slow-burning energy you are given from your pre-workout meal. If you feel you need a pick-me-up 15 minutes to 1 hour before your workout, eating simple carbohydrates such as fruit or yogurt that can be broken down easily by your body can give you a quick boost so you feel ready-to-go.

Consuming protein is also important 2-4 hours before your workout, as this has been shown to lead to a positive anabolic response in the muscles during the workout. Essentially, this means that the carbohydrates you eat are used as energy sources and the protein is free to be used to help build, repair, and maintain your muscles. More details about what to eat is given in our “What to Eat Pre-Workout” article.