This week’s blog will be tackling a question from a reader:

“I’ve recently started going to the gym in the morning and my go to food is a banana, it’s quick and easy. However, at times I find my workouts cause some stomach upset from the banana. Is there another quick and easy option that would benefit my workouts?”
-Long-time listener, first time caller

Healthy eating and adequate hydration before any activity can improve physical performance. What foods you choose and how much you eat before your activity depends on how intense, how long and when you’re active.

The best foods to eat before activity are high in carbohydrates, moderate in protein and low in fat and fibre. High carbohydrate foods are digested quickly and are our body’s main source of fuel. Foods that match this description should cause the least amount of stomach upset. Foods that are higher in fat and fibre are digested much slower in the body. This slower digestion can cause bloating and gas.

Some pre-workout food suggestions are:
• 100% fruit juice
• eggs
• fruit
• fruit smoothies
• low fat cottage or hard cheese
• low fat milk (2%, 1% or skim)
• low fat yogurt (2% milk fat or less)
• nuts, seeds and their butter
• soy products and fortified soy milk
• whole grain bagels, bread, crackers, pitas and wraps
• whole grain cereal or oatmeal

Timing can also affect how you feel. Food should be eaten one to two hours before any activity. If you begin your activity with food in your stomach, this may cause cramping or nausea. The longer you have before you’re active, the more you can eat because you will have more time to digest the food. The idea is to eat enough to feel satisfied, but not full by the time you start your activity.

Being active on an empty stomach may hurt your performance, but may be necessary for some people. If the above suggestions still leave you feeling nauseous, try liquids such as juice, milk or smoothies.

Another aspect to consider is hydration. Both dehydration and over-hydration can have a negative effect on performance and health. One of the signs of dehydration (and also over-hydration) is nausea and stomach upset. To prevent this from happening, be sure to drink before your activity, and during, as needed. Water should be your liquid of choice, however, you can also choose 100% fruit juice, coffee, milk and tea.

For more information, please visit: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Sports-Nutrition-(Adult)/Fuelling-up-before-exercise.aspx.

If you have any nutrition topics you would like me to write about or have a question you would like answered, email me at thedishonlcn@gmail.com. I would really like to hear from you!