When Should You Skip That Pre-Workout Snack?

作为运动营养师，“我应该在锻炼之前吃饭吗？”这个问题。我几乎每天都会得到一个。就像许多有关加油的问题一样，答案并不简单。这取决于锻炼的强度，锻炼时间，运动员，会议的目标以及其他许多因素。

These scenarios should give you a better idea of whether or not you need to eat before exercising:

• You areexercising very early in the morning.在这种情况下 - 假设您在前一天晚上食用足够的食物 -更早醒来消费食物风险sleep deprivation. Even if it’s just an hour. Your body should have enough fuel from the previous night to utilize. If your workout is long, start fueling early on.

• 您的锻炼不到一个小时。While an hour of training can require high amounts of energy, your body should have enough stores to not require extra fuel. Generally speaking, we have roughly 2,000 calories of glucose in our muscles and liver waiting to be utilized for energy at any given time. As long as you eat a healthful and energy sufficient diet day to day, and you have a sufficientpost-workout snackor meal, you should be fine to forgo eating beforehand.

• It’s an easy workout.There are hard, key training sessions when you’re pushing for results and then there are the easy support workouts. Theserecovery workouts对于您的整体计划而言，这同样重要，但它们不会以相同的方式燃烧能量 - 您可能会很好地消除锻炼前卡路里的热量。实际上，您甚至可能收获adaptations of fasted training不牺牲表现。

• You have a meal planned immediately after the session.Recovery becomes more important when you work out on empty. If you have a meal ready to consume right after working out — say you’re going out for a lunch run and can eat your soup and sandwich right after returning — there’s no need to add an extra snack.

• 您的最后一顿饭不到3小时前。Consuming pre-workout fuel 2–3 hours in advance is ideal. So, if you took in a balanced, nutritious meal a few hours prior to the workout, there is no need to take in extra just before training; doing so could actually work against you by causing gastric distress.

• 您正在寻找结果。Outcome-based results such as hitting goal mileage, pace, intervals, etc., require burning extra energy. Sure, maybe that 45-minute workout can happen without extra fuel, but it can’t happen at 100%. Having fast-acting carbohydrates at your body’s disposal boosts your performance output in these key sessions. Aim for 1 gram of carbohydrate per kilogram of body weight per hour before training (1g CHO/kg/hr).

• 您前一天晚上有一顿美餐和/或早餐。经过长时间的快速醒来会产生能量耗尽的状态，这意味着您的早晨锻炼可能会在不服用碳水化合物的情况下感觉更艰难。除早晨饭外，请确保用额外的一杯水补充水分。

• You’re trying to lose weight.This might sound counterintuitive, butto improve your body composition, it is best to consume energy when your body can use it (i.e., before a workout). This creates a更有效的新陈代谢and puts those calories straight to work instead of being stored.

• You haven’t eaten in hours.Trying to get in a post-work workout when your last meal was a sad desk lunch at noon is not optimal. Even worse, that workout is likely to feel sluggish and difficult. Aim for a small afternoon snack to bridge the energy gap between lunch and your workout.

• 锻炼后，您倾向于有严重的食物或暴饮暴食。This is a clear sign your body is super depleted from the workout and in need of more energy. Eating before (or during, depending how long you’re going) not only boosts your output, but it also prevents late-day food cravings and feelings of wanting to eat everything in sight.

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READ MORE >18 WAYS TO FUEL FOR A 6 A.M. WORKOUT, ACCORDING TO DIETITIANS

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如果您仍然对哪种情况最适合您的需求感到困惑，则存在一般准则。在锻炼前进食可以提高您的表现，因为碳水化合物可立即为人体执行运动，尤其是在高强度时提供可用的能量。在运动前2-3小时食用大部分由碳水化合物组成的饭菜可以提高性能，但即使是小型碳水化合物的小吃（香蕉或运动凝胶）30分钟前30分钟也可以使时间切开的运动员受益。首先为您的关键锻炼加油，看看自己的感觉。咨询运动营养师是弄清楚吃什么以及何时看到最佳效果的下一步。

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