Eating Before Training – Why is it Important?
This is a question that I hear a lot in one form or another. Usually from people who are very busy and don’t always have the time to eat before they train. Whatever your reason I am hoping that this article will help you change your wicked ways.
Energy – and how our bodies get it and use it
Hold on, here comes the science. Energy is created when the chemical Andenosine Tri-Phosphate (ATP) is broken down into Adenosine Di-Phosphate (ADP) and it is only this energy that can be used by the cells within the muscles to create a muscle contraction.
ATP has 3 phosphate ions held together by high energy bonds. When a bond is broken it releases energy which the muscles are then able to utilise for movement. In this process ATP is converted to ADP.
For us to be able to continuously make energy we have to be able to resynthesise ATP from ADP. Our bodies achieve this by using the energy from the food that we eat to re-attach all the lose phosphate ions back to the ADP.
Energy systems
When understanding why it is so important to eat before you train it is vital that we quickly cover your body’s energy systems. I am not going into any particular detail but just so that you get the gist of it.
You have 3 energy systems:
The creatine phosphate (CP) system
Any stored ATP will get used up in the first few seconds. After that we need to create more and the body does this by using creatine phosphate that is also stored in the muscles. We break the phosphate ion off the creatine molecule and re-attach that to our ADP. Guess what that makes? That’s right ATP, which our muscles can use for energy again. Unfortunately our CP system only lasts around 10 seconds and so after that we need to find a new way to get energy.
The anaerobic lactic acid (ALA) system
This is where the ALA system comes in. This system uses glycogen, which is the body’s way of storing carbohydrates. Glycogen is stored within the muscles and the liver and it is this form of energy that the body can use. It will get released and broken down into glucose and it is this glucose that will be used as energy to re-attach that loose phosphate ion back on the ADP creating ATP which our muscles can use. This system has a downside and that is a by-product called lactic acid and if this builds up it can fatigue our muscles which means we will need to reduce our exercise levels.
The aerobic system
Along comes the aerobic system to save the day. The aerobic system predominantly uses our stored fat for energy and is used when we are performing low to moderate exercise. Our body can’t just grab the fat and use it as energy it has to have some help from our friend glucose (stored in our bodies as glycogen) and also oxygen. This energy system has its by-products too and they are carbon dioxide, water and heat. We can get rid of these by exhaling and sweating. Even skinny people have more than enough fat stores to create energy for long periods of time, however our glucose stores are relatively low and it is this that is more likely to limit the amount of time we can train for.
I hope I haven’t bored you rigid with that last delve into the world of science but it is important for you to see that whatever type of training you do, whether you are trying to increase your muscle mass or decrease your body fat, you will need glucose.
Where has the glucose gone?
Your body uses your glucose all the time for movement, brain function and your body’s organ functions and we can use our supplies up. To replenish them we need to eat carbohydrates and you get carbohydrates from your food. So if you don’t eat before training then you won’t have enough energy to function properly.
You would have thought, then, with the amount of people we know of who train whilst hungry we would have seen many more people fainting in gyms than we have. The reason this does not happen is that your body has an amazing backup plan just in case you need energy and you have not eaten.
Gluconeogenisis and energy
Gluconeogenisis is a very difficult word to say and it matches the difficult process it describes. This process can transform amino acids (protein) into glucose. This glucose can then be used by the body to continue your exercise.
Great! I hear you say. Well, it is an impressive survival technique produced by the body but that is exactly what it is: a survival technique and should not be used as the norm. The body will use what protein is available in the system but that will get used relatively quickly. So where does it look to get its protein from? From where it is most abundant of course and that is from the muscles themselves.
What is wrong with losing muscle mass?
When your energy system is dipleted and you have to get energy by breaking down your muscle, your body is literally cannibalizing itself. Muscle is the biggest user of our body’s energy supply which means the larger our muscles, the higher our metabolic rate and the less likely we will store fat. Therefore the opposite is also true and the more you train without eating the smaller your muscles get and the more likely that you will store the carbohydrates you eat as fat.
Summary
By not eating before exercising you will lose muscle mass which is bad for anyone trying to increase their muscle size and also bad for anyone trying to lose weight. These results end up being the complete opposite of what you were trying to achieve in the first place.
So my advice is to make time to eat before you train. Leave about an hour between eating and training. If you don’t have time to eat then don’t train because you will be doing your body more harm than good. You can also take a glucose drink to the gym to help keep your glucose levels up so that the body leaves your protein stores alone.
Good luck with your training and be sensible, eat before you train.
January 6th, 2011 at 12:14 pm
I usually try and eat a few hours before I workout to make sure I have the proper fuel to surpass my last workout.
- Trevor S
January 6th, 2011 at 4:57 pm
I agree with the author of that post, I never go to my gym hungry because its pointless from many reasons.
January 7th, 2011 at 2:02 am
I’m not sure how people can workout without eating! I just don’t have the energy to do it.
January 12th, 2011 at 12:29 pm
I see it every day that people do not eat enough before their training and wondering why their training effiency is not so high. I think in most heads fitness is a purpose to lose weight and not to get healhtier. On the other hand they are conditioned that less eating meets weight loss. They are combining both facts and think that they optimize their wheight loss without eating and doing sports. Someone have to break this circle
January 15th, 2011 at 5:59 am
i can not agree that eating before fat burning workout is good
http://fitness-programs.co.uk/archives/category/healthy-tips/page/11
February 9th, 2011 at 9:17 am
Will this also apply even for light exercises like a 15 minute exercise for specific body ares? I have been doing some exercises but I do it when I get up in the morning before eating a light breakfast.
February 9th, 2011 at 10:48 am
Hi Hugo,
I was just browsing this piece, and wonder whether u could clarify the foll little bit on the science of energy systems in connection with the need to eat before training. You wrote :
“Our body can’t just grab the fat and use it as energy it has to have some help from our friend glucose (stored in our bodies as glycogen) and also oxygen.”
The need for oxygen is basic, but just why is glucose essential for the body to burn it’s fat store? If a little chemistry is needed to explain it, I can digest it. Thanks.
February 9th, 2011 at 11:36 am
Put simply; the body needs energy to perform the process of breaking the fat down into more energy. If we have not eaten prior to training then there is a chance that we will not have enough energy in our system to perform that task.
I hope that helps
Hugo
February 9th, 2011 at 11:44 am
The quick answer is yes especially if the exercise you perform is aerobic, so anything of 15 reps or above. The aerobic system will use fat stores as part of the energy system and it will require glucose to help with the transformation of fat into energy.
That said it is possible that you may have enough energy stored in your body to be able to perform your exercises and get the best results from them.
In my opinion there is no harm in taking a piece of fruit prior to training (like a banana) to give you that energy your body will need. Fruit is a quick release of natural energy that the body can use very quickly.
I hope that helps
All the best in your training
Hugo
February 24th, 2011 at 4:50 am
I usually eat little and drink water before training but not satisfied, this very important because our activity need some energy.
February 24th, 2011 at 9:11 pm
Energy systems are so important. Too often people ignore this. Every training program should be built around the 3 training systems. Thanks for highlighting this importance!
February 24th, 2011 at 9:13 pm
I love the advice of eating at least an hour before you train. Your body will work so much better with good fuel in it. Thanks also for discussing energy systems. I love it.
March 7th, 2011 at 11:09 pm
Great article. The advice on drinking a glucose drink during your workout is interesting. I’ll try that. One of my best workouts was when I had a Subway tuna sandwich with a sweetened green tea around .5 hr before my workout. I was energized like crazy!
March 8th, 2011 at 10:57 pm
I do not eat every time before training. Instead i might take some energy-pill or drink and then just GO! I always have alot of energy during my work-out sessions and i have had great results!
I guess much comes from your attitude. Think positive and GO hard and you will go far!
March 21st, 2011 at 10:49 pm
Interesting, I always thought it was better to eat after a workout! Learn something new every day
March 24th, 2011 at 5:27 pm
Good points in this article! I think its also worth mentioning how important it is to eat after your workout as well. If you don’t replace the glycogen that you burned during your workout within 30–45 minutes, your body’s metabolism begins to quickly slow down, cannibalizing its own muscle tissue for energy. Since the human body can only store between 200 to 500 grams of glycogen, it is entirely possible to burn all of those calories in a 60–90 minute session of intense exercise.
March 31st, 2011 at 10:49 pm
Excellent post. Fueling your body to get in a great workout is important for short and long term results.
April 6th, 2011 at 12:31 am
Nice to see the science behind efficient training.
May 4th, 2011 at 5:07 pm
The workout is over, but just as important you must replenish your body with nutrition so it can recover after your challenging exercise.
The best foods will be high in protein and carbs, but very low in fat. The only thing fat does for you after a workout is slow your absorption rate down. The number of calories you eat should come to roughly half the number you burned. Ideally you will eat within 45 minutes after stopping.
Weightlifters should particularly strive to consume rapidly absorbing protein shakes.
But, remember not to overeat after a workout. This can be easy to do as mentally you’re happy with yourself and you will probably be hungry. However, keep your after workout meal in the mind frame of sustaining your body and not indulging your tastes.
June 14th, 2011 at 6:17 am
Interesting! I’ve only ever heard my entire life to eat after a work out. Even when you follow P90x they emphasize the importance of recovery fuel, but not much on before hand. Does make sense though.
BTW loving the recipes being showcased on ABC’s Extreme Makeover Weight Loss on Monday nights at 10/9c. Paulette really seems to know what she’s talking about and I’ve tried a couple recipes – so far they’re delicious!
http://abc.go.com/shows/extreme-makeover-weight-loss-edition/recipes
Check her out -
June 16th, 2011 at 1:32 pm
You not necssarily lose muslce mass … it depends of what type of training you are in …
I recommend vegetables and protein beforehand !
July 3rd, 2011 at 9:58 am
So many people forget what is necessary to have the energy to complete their workout. Not eating before your workout is so detrimental.
August 4th, 2011 at 4:32 pm
Good informative article. I consistently warn my clients to eat about an hour to 45 min. before their workout. Along the years I’ve seen far too many (especially fellow women) practically starving themselves before a workout believing that this was the easy and best way to loose weight, with disastrous consequences both on the short-term (a terrible workout) and on the log term (in some cases they did actually get opposite results with a detrimental effect on the muscle mass). And yes…eating after the workout is also crucial.
August 22nd, 2011 at 3:33 pm
Usually I try to eat before go to training, this seems to be right. Because you burn calories in training, so you also need to get calories before training. Thank you for sharing this post.
January 1st, 2012 at 9:44 pm
I would of never thought that eating before was actually good for you. Thank you so much for the helpful information, I plan on using it on my every day journey.