What should you eat before a workout?

August 14, 2024

Written By: Mairead, Registered Dietitian


A common question asked in the gym is "what should I eat before a workout?". If we're putting in the time and effort to get our workout in, what's the best thing we can eat before to get the most out of it?

Like most nutrition questions, this can depend on a few things; in this case, we need to know when you're working out and when you're normally eating, so we can figure out what you'll need when it comes time for that workout. 

Generally, we don't want to go into a workout with our energy stores already low. At best, this might just leave us feeling weak and not having a great time. At worst, this could lead to feeling lightheaded or sick, or even passing out. This makes underfueling a hazard, both for your own safety and for others around you. But we also don't want to be working out already feeling full - we generally end up feeling sluggish and just not great overall.

If it's been under two hours since your last meal or snack and you're not feeling hungry, you can likely just jump into a standard one-hour workout without worrying about topping up that metaphorical fuel tank. If your meal contained a balance of protein, carbs, and fat, your body probably has what it needs to get you through. You'll probably be ready for a snack afterwards to boost your recovery. 

If it's been more than two hours since your last meal OR you feel hungry, you definitely want to grab a snack. The closer you are to your workout, the lighter and faster-digesting you need that food to be. If you have less than an hour, something like a granola bar, banana, or yogurt can give you some of the carbohydrates your body will need as fuel, without weighing you down. The further out from your workout you are, the more protein, fibre, and fat you can tolerate, and the less you have to worry about how it will make you feel during the workout. This could mean reaching for a protein bar, half a sandwich, or yogurt with granola and fruit. 

If you workout first thing in the morning, you may not feel like you can get anything in before your workout. In this case, it's especially important to make sure you have a solid balanced meal the night before, and maybe have an evening snack containing a combination of protein and carbs. If you know solid food won't work for you in the morning but you're feeling draggy in your workouts, try a carbohydrate-containing sports drink or some juice between waking up and getting to the gym. You'll also want to make sure you're having a breakfast or re-fueling snack after that workout to replenish those potentially already low energy stores. 

No matter when you workout, you want to make sure you are properly fueled so you can make the most of your efforts!

Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

5 Things to Ask Yourself Before Starting a Supplement!

July 7, 2025
Written By: Mairead, Registered Dietitian Supplements are a hot topic these days! It seems like everyone is on a different combination of products they swear by. Everywhere you look online, someone is trying to sell you a new shiny supplement, swearing that it will change your life. Supplements include vitamins and minerals, like multivitamins or those with a specific nutritient. The category of supplements also includes fibre supplements, electrolyes, probiotics, and many other products. There's just so many! There's many reasons to take supplements. Your doctor may diagnose a deficiency and recommend a supplement to correct it. You might need a supplement to make up for certain foods that you don't or can't eat, or to manage a specific condition. May people just take them because it seems like a good idea! And while many supplements are harmless, not all of them are harmless at all doses. Next time you're wondering if a supplement is for you, think about the following questions to decide if it's a good fit! 1. Could I get this from food? Sometime we have to take supplements because of things we don't or can't eat - but sometimes we can avoid the need for supplements altogether by using food! If the thing you need more of is found in food, you can often meet your needs without a supplement simply by learning more about what foods have that certain nutrient. For example, instead of taking vitamin C, you could focus on eating more fruits and vegetables to meet your needs. There are even nutrients that are more effective in their whole-food form than when they're isolated in a supplement! (Psssttt... your friendly neighbour dietitian is the perfect person to work with on this.) 2. What is this going to do for me? Often, people take a supplement just because it "seems like a good idea". This can lead to taking supplements that you don't need, which is harmless at best and can cause health issues at worst! If you are taking a supplement, it should be because you actually need it, not just for fun. One person may need a supplement because of their own dietary habits and health concerns, while the next person may not! 3. Who is selling me this? If someone is selling you a product, they can't possibly give you an unbiased opinion on whether you should be taking it. While you can definitely buy products to support your friends or influencers, make sure the product is actually the right one for you. Many people selling supplemented products may not have much or any health and nutrition education, and may not be the right person to be making recommendations. 4. How much is too much? Just because some of a vitamin, mineral, or other product is good, doesn't always mean more is better! Most vitamins and minerals have a Tolerable Upper Limit. This is the amount beyond which you could start to see side effects or health concerns as a result of taking in too much of the nutrient. Taking some supplements for extended periods of time can actually result in deficiencies of other nutrients! Some blended supplement products may also have very high amounts of certain nutrients, so remember to have a look at your labels. Check your supplements to make sure you're not taking in too much! 5. How do I know if it's working? If you are spending money on a product and using energy to remember to take it, it should be doing something good for you. So how do you know if it's working? For some cases, you may need to repeat bloodwork to see if a deficiency has been resolved or is being properly managed. For other supplements, you can assess for yourself based on whether any symptoms have improved. There are also some types of supplements that may just quietly do their job without you really noticing - and that's also ok! Make sure you know what to expect your supplement to be doing so you know if it's the right fit and working for you! Looking for more supplement advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

Your Summer Hydration Questions Answered!

June 25, 2025
Written By: Mairead, Registered Dietitian We all know drinking enough water and staying hydrated is important - and even more so in the summer! But with so much information out there, sometimes it's hard to know what you need to focus on! Check out these answers to the most common hydration questions! How much should I be drinking? For most healthy adults, aiming for about 30ml per kilogram of body weight per day will meet your needs. You can also take your weight in pounds, and drink half that number of ounces of water daily. The math will work out pretty similar! In warmer weather or for those who are sweating a lot, you may need more water than this. What counts as water? Generally plain water is considered best to meet your hydration needs, although technically all fluids (except alcohol) do count. Aim to meet your fluid goals mainly with plain water, unsweetened soda water, unsweetened coffee and tea, and try to limit sugar-sweetened beverages, such as pop and energy drinks. Does caffeine dehydrate me? Some people are concerned that their coffee is causing them to lose twice as much fluid as they're putting in! While caffeine is a diuretic, meaning you will pee more often, it does not dehydrate you. Aim to make most of your fluid intake non-caffeinated, and you will stay hydrated! Can I drink too much water? Yes! Despite what you may see on social media, drinking gallons and gallons of water can actually be hazardous and causes mineral imbalances in your body, causing you to feel sick or even need medical attention. You do need to drink enough but you don't want to overdo it. You're likely properly hydrated if your pee is a pale yellow colour. If it's consistently clear, you might be drinking too much. Do I need electrolytes to stay hydrated? Electrolytes are everywhere right now! These minerals do help your body maintain it's fluid balance, and are lost in sweat. If you are working out or active for long periods of time in the heat or know you're a "salty sweater" from seeing salt stains on dried workout clothes, you may want to consider using electrolytes. However, these products don't take the place of drinking enough total fluid in the first place to help you stay hydrated. Help! I can't remember to drink water! It can be hard to drink enough when you're busy! Try bringing a water bottle with you wherever you go to encourage you to drink throughout the day. Use a straw to help you take bigger sips. Set a goal to finish your water or drink a certain amount by certain times in the day. You could even set reminders in your phone or use an app that will help you remember to drink! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more info about our Nutrition Programs or click HERE to book your FREE Bite-Sized Nutrition Chat!

4 Ways to Help the Whole Family Eat More Produce!

June 11, 2025
Written By: Mairead, Registered Dietitian We all know that vegetables and fruit are good for us and key part of a healthy diet. They are packed with fibre, vitamins, minerals, and antioxidants. They are low in calories, for those watching their portions but still wanting to stay full. A diet high in fruits and vegetables is associated with a lower risk of chronic diseases, including cardiovascular disease and diabetes. But actually getting those fruits and vegetables in can be hard work, especially for families! Fortunately, there's lots of ways to make produce more fun for everyone - from parents who know what they should be eating to kids who just don't want to. For kids, even if they don't love their produce, continuing to explore and be exposed to fruits and vegetables is still helping them learn about healthy eating! Check out these tips to help everyone eat more produce! 1. Explore new options! There are so many fruit and vegetable options out there! If you're feeling bored with your usual produce standbys, it's time to look for more options. Go explore the produce department of your favourite grocery store - the bigger the store, the more new options there may be. Kids especially can have fun checking out all the different new-to-them ideas. Pick one or two to bring home and try, and repeat the whole adventure as needed! Even for adults, this can add a much-needed dose of whimsy to your fruit and vegetable game. 2. Add produce to your snacks! Sometimes we just need more opportunities in a day to get that fruits and vegetables in. If you're not already, adding them to your snacks can give you just that! Easy options on the go include apples, bananas, and raw veggie sticks. It doesn't need to be complicated, and can be an easy options for kids and adults alike. For longer lasting energy, make sure to pair your produce with some kind of protein, such as cheese, nuts, or hummus. 3. Cook them in different ways! Maybe the rut you're stuck in is that you're preparing your produce the same way every time. If you always go for a basic salad or steamed veggies at dinner, try roasting a medley of whatever's in your crisper drawer. Maybe do a family experiment to see how many different vegetables you can find that make great oven fries! (Spoiler alert, it's way more than just potatoes!) For fruit, try making fruit salads, or adding them to more savory salads, baked goods, or your favourite breakfast cereal. Mixing it up might be just the way to get everyone more excited about fruits and veggies! 4. When in doubt, add a dip! Kids love dip. Adults love dip. This can be such an easy win! While dips sometimes have a bad reputation due to their higher fat content, the veggies or fruit you have with dip is still better for you than having no produce at all! In fact, the fat you find in many dips actually helps your body better absorb certain vitamins, including vitamins A, E, D, and K. While the obvious dip pairing is with raw veggies, roasted or other cooked veggies may also be fun to dip, and fruit pairs well with yogurt-based dips! Would your family try any of these ideas this summer? When the goal is to help everyone include more vegetables and fruit in their diets, sometimes you just need new ways to make them more fun! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more info, or click HERE to book your FREE Bite-Sized Nutrition Chat!
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