Motion Nutrition cofounder Joe was a competitive swimmer for most of his life, training up to 25 hours a week at his peak. One thing he is oddly proud of is never throwing up during a hard set – and yes, this is a common occurrence.
Acid reflux can happen during or after strenuous exercise, and it can cause full-blown nausea and regurgitation. If I never vomited in training, I promise you it’s not for lack of hard work. I worked hard. I think it’s got a lot more to do with a good diet and, specifically, appropriate pre workout fuel.
Here are some common mistakes to avoid in fuelling pre workout.
Not eating enough
Eating too much
Eating acid-forming foods
What to eat and when to eat before a workout
- Give yourself at least two hours between a main meal and a training session. If you’ve eaten less than 3 hours ago, the likelihood is you do not need a snack before your workout.
- If you’ve eaten your last meal more than 3 hours ago, you may want to grab a small snack 30-40 minutes before you hit the track. Think banana (easy to transport, and quick to digest), trail mix (satisfying source of proteins and healthy fats, will keep you going for a while) or even a flapjack.
- If you’re low on energy, or if you work out first thing in the morning, shake up a quick Organic Pre Workout Energiser. It will give you the kick you need, and if you’re feeling a little more peckish, try blending it with a banana.
Make your pre workout routine work for youWhen I was swimming full time, I made an art of fuelling myself as best I could. At the time, I knew I needed to fill my belly to the brim about 2.5 to 3 hours before training, and then not eat anything else before hitting the pool. Today, I don’t need to be so rigorous. I have one scoop of Organic Pre Workout and a piece of fruit before my morning swim, and a light snack as suggested above before an after-work session.
Bottom line? Practice different options until you know what works for you to maximise your workouts.
Stay strong, stay Healthy!