One of these is gastrointestinal comfort. And they're the same reasons to avoid fueling during the 4 hour window before your workout. There are a few reasons for eating this far in advance of your workout. Let's dive into the 'why' and also explore what your options are if you can't fuel up 4 hours before a workout (maybe because you run at 6am!) Why Should You Fuel Exactly 4 Hours Before A Workout? Key number two was not eating and triggering internal imbalances for the next few hours before the race started. Both of these factors contributed to his high Glucose Score and amazing performance.įor the record, his nutrition strategy was dialed in during the months prior to the race, where he found that 75g/hr of carbohydrates, starting from 10 minutes into the race, was optimal for his glucose stability.įor him, loading up 4 hours before the start is key number one. Likewise, he has great glucose stability. You can see here that he managed to keep his glucose up and stable for the duration of his marathon. You will see a rise in glucose at start line arrival (9:30am) which leads into the race start. Those imbalances can impact your feel, energy, and performance during the race! Figure 2: Glucose Score and glucose trace from the marathon. The main reason why you should avoid fueling during that 20 minute to 4 hour window prior to the start is because of the hormonal and metabolic imbalance triggered by the high carb glucose rush. From there you can see some small rushes as a result of some stress/excitement and some potential metabolic perturbations from that high carb meal. You can see the glucose rush induced by his high carbohydrate breakfast, which was just about 4 hours prior to the start of the race. Figure 1: Glucose data, including pre-workout meal (PRIMING) One of our team members just set a new marathon personal best using this strategy. What that means for you: don't eat between 20 minutes and 4 hours from the start of your workout. It turns out that the best time to eat before your workout is either within 20 minutes of the start or 4 hours before the start.
Workout done time to eat meme full#
Some still believe that glycogen stores are full after 24 hours of intake at a rate of 10g of carbohydrate/kg of body weight, suggesting that a longer time frame for loading up is more important.īut here’s the latest insight from observational data from our Supersapiens users: But others advocate for higher doses of carbohydrate 3-4 hours prior to exercise.
There is support for eating low-GI foods in the 30 minutes prior to exercise. But when and how much are sources of contention. Most athletes agree that loading up with carbs is key during the pre-exercise window. And there's still a lot of differing opinions out there. Still second guessing what the best time to fuel up before your workout is?
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