Foods to Avoid Pre-Workout: What Not to Eat- Thomas DeLauer
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so I’ve noticed a pattern that everyone likes to talk about what to eat pre-workout and that’s cool like we all need to know the right kind of fuel for our bodies but I have yet to see something that explains what not to eat before a workout and maybe it’s dwelling on a negative a little bit but I think it’s important to focus on what you shouldn’t eat or what you should abstain from because it can ultimately affect your workout now we have to look at something very obvious that a lot of us overlook when it comes to our workouts you see we’re always looking for that metabolic fuel we’re like how can we get more glucose how can we get more energy how can we get more glycogen how can we make our workout better this way but we’re not looking at the big picture mechanically speaking you see it takes a lot of energy to digest food takes a lot of blood flow to break down nutrients to actually mechanically digest and when we work out we are diverting so much of the blood from our organs out to our lungs to our heart to our extremities so that we can actually exercise in fact 80% of the blood flow that goes to the organs involved in digestion is actually decreased so we are really working with a minimal amount of blood flow to begin with now what this can lead to just to give you an extreme example so it puts it all in perspective if you have minimal blood flow and your body is working really hard on digesting while you are exercising what is going to happen is it can make it so you have inflammation in the intestinal tract that inflammation can cause intestinal permeability that intestinal permeability can make it so larger food molecules actually get into the bloodstream and this can cause something called exercise induced anaphylaxis basically an allergic response because lymphocytes are firing at the food particles trying to trigger an immune response this causes some permanent damage to the gut and it can also of course cause that allergic response again that’s an extreme case but it shows you what happens when you’re trying to digest food while your body is working hard now what prompted me to do this video because it’s really kind of random is a research journal that I read not that long ago and this took Ironman athletes are actually Half Ironman athletes it took 55 of them and they measured some things before and after the race what they looked at is how they felt after the risk 52% of the Ironman triathletes after they finish their triathlon claimed that they felt nauseous they SiC they felt queasy well what they looked at is what those people ate prior to the workout so what we ended up finding out is that the people that didn’t have nausea we’re people that drank something called a hypotonic beverage or an isotonic beverage and I’m going to explain in more detail what that is but basically everyone that ate food ended up feeling queasy after the race now that’s not the end-all be-all this is just one study but still pretty interesting now let me explain what the people that didn’t feel nauseous consumed so first we have to look at three different things we have to look at something called a hypertonic beverage a hypotonic beverage an isotonic beverage and all this is is different fancy names for talking about the sugar to water ratio basically so a hypertonic drink is something that has more than eight grams of sugar per 100 milliliters of water now what’s going to happen with that is it’s going to have a higher osmotic pressure than bodily fluid which means that it’s going to have a hard time absorbing it’s going to absorb slower than the rate of water in the body so if you can imagine that you’re left with like a syrup you’re left with undigested particles while the body is extracting the water that can make you feel nauseous now a hypotonic drink is something that has less than four grams of sugar per 100 grams of water that has a lower osmotic pressure than bodily fluid which means that it absorbs relatively quick sometimes even faster than water now an isotonic beverage is something that has between four grams and eight grams of sugar per 100 milliliters it has about an equal osmotic pressure to bodily fluid which means it’s absorbed at about or slightly faster and in the same rate as water so what this tells us is that those that consume ISO or hypotonic drinks didn’t get nauseous so basically if the food or the liquid they consumed was able to naturally work with the bodily fluid and not actually require mechanical digestion surprisingly they didn’t get nauseous so that’s how it all comes down to it now that’s just talking about endurance athletes let’s cross the board a little bit and talk about strength training okay so again the same kind of thing applies why do you want all this blood flow to be in your gut you know especially in weight training we’re trying to get the maximal amount of blood flow to a muscle trying to get that nutrient but contrary to popular belief and what a lot of people say is generally your body is running on glycogen it’s running on already stored carbohydrates it’s not running on the immediate fuel that you gave it just 30 minutes ago it is more apt to be running on stored fuel versus running on something you just consumed but let’s get down to the Nitty Gritty of it what shouldn’t you consume basically you should avoid trans fats trans fats require an additional level of digestion because the body doesn’t quite understand what they are it takes a lot more process as it takes a lot more enzymes to break them down because they’re hydrogenated they’re not even really natural the body is still trying to adapt on how to break them down another one we have to look at are going to be our precious omega-3s and I’m huge on omega-3s but if you’re consuming them too close to the workout you’re not going to absorb them and they requires a certain level of mechanical digestion now the same thing applies for fruits and veggies those are hard to break down if you are going to have some fruits you want to have them about an hour before so that you have them in your bloodstream you’re not having to deal with the mechanical digestion but just know that you may not use that fruit for fuel during your workout it may or may not be actually utilized as energy that’s the basic rule if you’re going to consume fat consume in an hour beforehand if you’re going to consume protein do something that’s fast absorbing like whey or pea protein try not to eat meat unless it’s about 45 minutes to an hour beforehand and at the best-case-scenario try to find an isotonic or a hypotonic drink that gives you just enough carbohydrates to replenish a little bit of glycogen gives you just enough in the way of electrolytes but does it require a lot of digestion as always keep it locked in here on my videos see you in the next one
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Foods to Avoid Pre-Workout: What Not to Eat- Thomas DeLauer
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There is lots of information out there on what foods to eat pre-workout. Just as important to your performance are the foods to be sure to avoid pre-workout. When you work out your body will redistribute blood flow to feed your body’s high energy state. Blood flow to the gut and liver is reduced by nearly 80% during exercise as it is redirected to your muscles, heart, lungs and brain. Especially for long lasting high intensity exercise, such as running marathons or participating in triathlons, gastrointestinal complaints such as nausea, vomiting, dizziness, cramps and diarrhea can occur when the body redistributes blood flow from the internal organs. In extreme cases blood loss through fecal matter hours after exercise can even lead to death. Damage to the gut during vigorous exercise can lead to increased gut permeability. This can even lead to exercise-induced anaphylaxis, where the increased absorption of food allergens through the gut lead to life threatening responses. You want to be sure to keep your energy high and not experience GI symptoms such as cramping, gas and nausea. If you participate in endurance events, this is of particular importance.
One study surveyed 55 male triathletes regarding their most recent half Iron Man triathlon. 52% reported some form of GI upset. They looked at the nutritional content of their post-race meal in comparison with symptoms.
-Those that consumed more fat and protein had higher incidence of the urge to vomit or vomiting
-Those who consumed fiber rich foods reported cramping
-Stomach ache and more severe complaints were correlated with consuming a hypertonic beverage
-Those who consumed iso- or hypotonic beverages were not found to have as severe of complaints as those who consumed hypertonic beverages
*Hypotonic beverage = those with less than 4g of sugar per 100 mL, has low osmotic pressure. Taken up by the body more quickly than water
*Isotonic beverage = contains from 4g to 8g of sugar per 100 mL, similar to osmotic pressure of bodily fluids. Taken up by the body more quickly than water
*Hypertonic beverage = Over 8g of sugar per 100mL, higher osmotic pressure than bodily fluids. The main use should be to supply energy, not hydrate.
Foods Hard to Digest: We have all done it – had a big meal and then gone lifting or for a run. You can experience moderate symptoms such as stomach bloating or pain, and this can even go to more extremes of cramps or acid reflux. When you work out, you want there to be very little food left in the gut. In order for food to digest quickly, blood needs to be directed to the gut. When you work out blood needs to be directed to your muscles, heart and lungs. Clearly both cannot occur adequately at the same time, leading to a lower quality workout and digestive problems if you eat too much or the wrong foods pre-workout. When you work out you are depending on the energy that your body produces when it uses glycogen to break down stored fat, not energy from your recently consumed meal. While a small amount of caffeine and some readily available BCAAs can help with immediate energy and muscle building, you do not need much more than that to get the most of your workout. You want to avoid foods that take excess time for your body to digest. These include high fat foods, such as cheese or a hamburger. Also avoid slow digesting proteins such as chicken, meat and fish. It is better to consume a fast digesting protein powders – ie whey isolates.
Tips: Eat very little food right before a workout. Be sure that your liver glycogen is full – so if you have not eaten in a number of hours, be sure to have a fruit smoothie or piece of fruit to give you the energy you need. Consuming fast-digesting protein before and during the workout is great, however, try to avoid slow digesting protein powders or foods high in protein, such as meat and chicken. How you eat even the day before a workout will impact the quality of your workout. A healthier body with more energy can do more than a body with high cholesterol or blood pressure. Avoid processed foods and eat lots of fruits, veggies and organic foods.
1. Food-dependent, exercise-induced gastrointestinal distress
2. Gastrointestinal complaints in relation to dietary intake in triathletes
3. What are hypotonic, isotonic and hypertonic sports drinks?