How Not Fueling Properly Is RUINING Your Workout

What if I told you that not eating before your workout is the real reason you're not seeing results? So many people think that fasted cardio or strength sessions are the fast pass to a leaner physique. The truth is your body doesn't burn more fat or Calories overall if you approach the workout fasted versus fueled. Fasted workouts can instead cause you to feel lightheaded or dizzy and perform on a worse level than if you had eaten the proper fuel beforehand.

Follow the 30/30 rule. Eat 30 grams of carbs 30 minutes before your workout. This could be 1 large banana, dried fruit, fruit juice, sports drinks with added sugar, white toast with butter or jelly, dates, or a granola bar (if it has at least 30 g carbs).

You can also eat a well-balanced meal 2-3 hours before your workout that has a good mix of carbs, protein, and fat. You can eat simple or complex carbs if you take this approach as the body has enough time to properly rest and digest before putting in work.

Simple carbohydrates are king pre-workout as the body quickly uses them for fuel and spares the stored carbs (glycogen) in your muscles until they're needed. Simple carbs include white rice, white potatoes, white pasta or bread, fruit snacks, and honey. Complex carbs include brown rice, sweet potatoes, and whole wheat pasta or bread. Fruits have simple sugars and fiber causing them to act as both a simple and complex carb. Most people find that dried fruits, bananas, or dates are great pre-workout snacks.