Ever wondered if what you eat before a workout makes a difference? It’s common to think a good carb load the night before will supercharge your morning gym session. However, new research reveals the truth may be more complicated than that. So, before you fill up on pasta or oatmeal thinking it’s the magic ticket to smashing your PBs, let’s dive into what this study found and what you should really be munching on (or avoiding) before hitting the gym.
Quick Takeaways:
- Carbs aren’t always the quick fix for tomorrow’s workout.
- Studies show calorie intake plays a bigger role than carbs alone.
- Timing and type of pre-workout nutrition are more nuanced than you’d think.
- Psychological factors may affect performance just as much as physical ones.
The information below was extracted from a video shared by Thomas DeLauer, a celebrity trainer and health author. His YouTube Channel has more than 3.5 million subscribers and he has been on the cover of numerous international magazines.
The new study in question can be seen in the link below:
Carbohydrates: The Energy Question
It’s a no-brainer that carbohydrates are a primary source of fuel for exercise. They break down into glucose, which powers up our muscles. But does eating carbs before a workout today guarantee you a boost tomorrow? Turns out, not always. A systematic review of 19 studies took a hard look at this assumption. Researchers compared athletes who ate carbs before workouts with those who didn’t, and found no significant advantage in most cases.
What Should You Be Eating to Gain Muscle?
Surprising Findings:
- Pre-workout carbs didn’t always boost performance: It defies what many of us have been told—that fueling up on carbs the night before keeps us going strong in the gym the next day. While carbs do provide energy, it seems the body’s glycogen stores are often enough, even without extra input.
- Volume matters: The exceptions were seen in workouts with particularly high volume. If you’re planning a long, gruelling session, carbs can offer some help. But for average workouts, your body probably has enough glycogen stashed away.
The Myth of Carb Loading
It’s easy to think that eating a mountain of spaghetti at dinner will give you a superhuman boost the next morning. But this study put that idea on shaky ground. Out of the 19 studies reviewed, just 8 showed any performance benefit from pre-exercise carbs—and only when calorie intake was substantially higher. Essentially, if you and your friend both ate the same number of calories but one consumed more carbs, there wasn’t a clear performance edge.
The Role of Calories Over Carbs
Here’s where things get interesting: when overall calorie intake was matched, it didn’t matter if those calories came from carbs, proteins, or fats. Performance stayed consistent. The takeaway? If your glycogen levels are already sufficient, what really matters is ensuring you’ve eaten enough calories overall, not just carbs.
15 Foods to Speed Up Muscle Growth
The Glycogen Tank Analogy
Think of your muscles as a gas tank. Whether it’s half-full or full doesn’t really change how efficiently your “engine” runs during a typical workout. You’re unlikely to empty that tank in one go unless your workout is exceptionally demanding. So, unless you’re gearing up for a marathon or an endurance competition, obsessing over carbs isn’t necessary.
Mind Over Matter: The Placebo Effect
One fascinating element uncovered was the power of the mind. In one part of the study, participants were given a sweet drink labelled as carbs, but it barely contained any. Their performance still improved, suggesting that belief alone can trigger a real, measurable effect.
Psychology plays a big role. Sometimes just thinking you’ve “fueled up” is enough to trick your body into performing better. This effect has even been observed with something as simple as mouth rinses with a carb solution; performance improved without actual ingestion.
What Happens if You Train Like Sam Sulek for 90 Days
So, Should You Skip the Carbs?
Before you start canceling your usual pre-workout snack, it’s worth noting that carbs aren’t the enemy. They’re just not the be-all and end-all. The key takeaway is balance. If you enjoy your carbs and feel they make a difference, keep them. But if you’ve been sweating over carb counts, rest assured you can perform well without overthinking it.
When Are Carbs Useful?
- Endurance training: If you’re planning a high-volume, long-duration workout, carbs can offer that extra edge.
- Multiple sessions: Two-a-day training or extensive workouts over consecutive days may benefit from topping off your glycogen stores.
- High-calorie diets: If your training load demands a larger calorie intake, carbs might help push performance up a notch.
Final Thoughts on Pre-Workout Nutrition
It’s easy to get caught up in the latest trends or old-school advice that may not be as solid as we think. This research helps shed light on what’s really going on. So, what should you focus on?
- Overall calorie intake matters more than hyper-focusing on carbs.
- Carbs aren’t magic—use them when it makes sense, but don’t stress if your pre-workout meal doesn’t resemble a carb-fest.
- Your mind is powerful—sometimes belief is half the battle.
Fitness should be enjoyable, and nutrition shouldn’t be a source of stress. Keep these findings in mind as you plan your next workout fuel-up, and remember that the best diet is one that fits your body and lifestyle.
New Research Finds How to Increase Autophagy Without Fasting
image sources
- Chest press pec machine: Rohit Reddy on Unsplash
