Pre Training Nutrition

Question: Jay, I’ve been having a little issue with my energy level the last 2 sessions, mostly because of time constraint.  About 2-3 times a week I’m done with work at 6 and get home around 7.  I have dinner around 7:15 – 7:30.  I go to the gym around 8:30 because it closes at 10:30 and I don’t want to be rushed (I take a shower and relax afterwards).

Anyway, yesterday I had a big salad w/ romaine lettuce, spinach, cucumbers, red peppers, tomatoes, olive oil, balsamic vinegar & half a can of salmon around 7:30 and got to the gym around 8:30.  Deadlifts went smoothly but I sucked when I got around presses.  I was very disappointed with myself and it was clearly a lack of energy.

So what do you suggest when I have no other choice but to eat a little less than an hour before training?  Should I go for a pre-workout shake (frozen berries, almonds, Sun Warrior protein) & a salad or just the shake.  Should I take the energy bar path?  Any other recommendations to get me going and train like a beast?

As always, thanks for your help.

Later,
Phil

Answer: Phil, has this been a problem beyond your previous two sessions? I ask because we can’t always perform at our best. Everyone has off days and is part of the normal fluctuation of hormone levels, etc. I would keep that in mind as you may go in for you next workout and kill it. It could have just been that you had a couple bad days.

Having said that, if it is a constant problem, I have a few suggestions. Firstly, a fibrous meal like a big salad takes a while to digest and when you are digesting you are directing blood flow away from your muscles and toward your stomach. You are also using energy to digest your food that should be being used to fuel your workouts. I don’t like eating anything solid that close to a workout for those reasons.

Also, remember that a hungry man is an angry man and it’s better to enter a training session slightly hungry than it is to be full. Malcolm X believed that hunger was essential in keeping your body and mind sharp and that it is something that all people should experience and learn to deal with. I agree. In North America we are all used to instant gratification and freak out the minute we get hunger pangs. This is not always a bad thing.

It really depends when your last meal was and how your energy levels are when you are leaving work.

Along those lines I would probably choose to go straight to the gym instead of going home to relax. I know you said you don’t want to feel rushed but sometimes that is a good thing. Chaos in a training atmosphere can be beneficial. I personally like feeling rushed sometimes and like when people get in my way at the gym or there is something chaotic going in. It adds to the atmosphere. When you are too relaxed and there is no sense of urgency you don’t always get the best workouts.

If I had to eat very close to training time I would opt for a bar that is very easily digestible or, even better, a small protein and carb shake. If you were trying to bulk up you could try some waxy maize with Sun Warrior Protein. Waxy maize can be problematic for some as it is a corn derivative and corn is highly allergenic. Not only that, but it can cause inflammation in the body. So choose wisely.

Another very good option is to mix the Sun Warrior Protein with some of their barley powder for an awesome boost of sustained energy. The barley is low glycemic and has been proven to boost your immune system.

Hopefully that gives you a few options to work with.

By any means necessary,
Jason Ferruggia