If there are about 15 minutes left before your workout, it’s no longer the right time for a full meal. But that doesn’t mean you always have to work out on an empty stomach.
Research shows that consuming a small amount of easily digestible carbohydrates as little as 15 minutes before exercise can improve your ability to maintain training intensity, especially during high-intensity workouts.
On the other hand, if you ate a normal meal a few hours earlier and your hunger is more of a "habit" than a physical need, you won't always need to eat more.
Not every workout on an empty stomach is a problem. But during high-intensity sessions, such as CrossFit, interval training, high-volume strength training, or intense cardio, the lack of energy can be noticeable.
- Fatigue sets in more quickly,
- A decline in strength and speed,
- Dizziness or a "sudden loss of energy,"
- Poor concentration.
During intense exercise, the body relies heavily on muscle glycogen and glucose. When these stores are depleted, it becomes more difficult to maintain high intensity.
• May reduce feelings of hunger,
• It can improve your mood during a workout,
• Provides a quick energy boost,
• It can be particularly helpful before high-intensity workouts.
• A portion that is too large can be hard on the stomach,
• Fat and fiber can cause discomfort and stomach problems,
• For some people, consuming a large amount of simple sugars right before exercise can cause temporary fluctuations in blood sugar levels and a feeling of "crashing" at the start of a workout.
If there are about 15 minutes left before your workout, the goal isn't to eat a full meal—just a light snack that will quickly give you the energy you need.
- Banana,
- A few dates,
- Fruit mousse,
- Rice cakes with a little honey or jam,
- Half a roll with jam,
- A small fruit smoothie,
- Isotonic drink,
- Energy gel.
CrossFit combines intensity, jumping, core work, and a high heart rate—which is why eating a heavy meal right before heading to the gym often doesn't end well.
- Fatty sandwiches,
- Fast food,
- Large portions of dairy products,
- Fried foods,
- Large amounts of simple sugars (candy bars, sweets, etc.)
- High fiber content (plenty of vegetables, legumes, etc.),
- Very heavy and greasy meals,
- Carbonated beverages,
- Alcohol.
- A larger portion,
- Carbohydrates + protein + a little fat,
It provides stable, long-lasting energy.
- Small volume,
- Mainly simple carbohydrates,
- Minimal fat and fiber.
If you only have a few minutes left before your workout, think about a "quick boost" rather than a big meal.
The most important question we should always ask ourselves is: “Am I actually hungry, or do I just think I should eat something?”
If:
- If you feel a gnawing sensation in your stomach and a drop in energy, a snack might help,
- You eat "because you have to"—maybe you don't need to.
- What did you eat?
- When you were training,
- How did you feel?
This will help you figure out what works best for your body and develop healthy eating habits.
Carbohydrates are the body’s most readily available source of energy during exercise. Research shows that consuming carbohydrates before exercise can help maintain performance and delay fatigue—especially during intense workouts or longer sessions. This doesn’t mean you always have to eat them before every workout, but it’s important to understand when they can be helpful.
It’s important to remember that we’re all different and no two bodies are alike, so it’s not worth comparing yourself to others; instead, observe yourself and see how your body reacts.
- The time of day when we train,
- Level of fitness,
- Type of workout,
- Gastrointestinal tolerance,
- The number of meals eaten previously.
If you have about 15 minutes left in your workout:
Have a light snack if:
• You're really hungry,
• You ate your last meal a few hours ago,
• Are you planning to engage in intense physical activity?
• It's usually harder to work out on an empty stomach.
Skip the food if:
• Have you eaten recently?
• Hunger is not very strong,
• The workout will be low-intensity,
• You have trouble digesting food before exercise and experience gastrointestinal issues during exercise.
The most important thing to remember is that it’s not about eating “just because.” It’s about giving your body what it really needs at that moment—and, consequently, providing it with the energy it needs for physical activity. If you actually feel hungry or are planning intense exercise, and your last meal was several hours ago, then it’s worth reaching for light snacks such as: a banana, dried fruit, energy gels, wafers with honey or jam, carbohydrate drinks, or fruit mousse. And remember to listen to your body and choose what’s best for it, because we’re all different.
https://pubmed.ncbi.nlm.nih.gov/18785059/
https://pubmed.ncbi.nlm.nih.gov/12527977/
https://pubmed.ncbi.nlm.nih.gov/24281911/
Opracowała: Wiktoria Kubicka
