Providing the body with adequate hydration and nutrition at the right time can maximize performance abilities, endurance, and muscle repair and restoration. Eating the right foods at the right time will fuel the body to support intense exercises. That means plenty of energy for cardiovascular and strength training. The optimal combination of pre-workout nutrition depends on the type of workout and how long it takes for the body to absorb the nutrients to get moving. Injury Medical Chiropractic and Functional Medicine Clinic can develop a fitness and nutritional plan customized to the individual’s needs and health goals.
Pre-Workout Nutrition
The three main macronutrients are carbohydrates, proteins, and fats when preparing pre-workout meals and snacks. Ratios are based on the specific needs of the workout. For example, going for a one-mile jog or a light aerobics class requires different amounts for different purposes. The longer and more intense the exercise, the more food is needed. Individuals may only need to modify or adjust their eating habits slightly for light workouts. Their roles vary:
Carbohydrates
Fats
Proteins
Each has a different role in supplying fuel for powering through physical activity.
Carbohydrates
Carbs are an important fuel for exercise.
Carbs can be found in grains, fruits, vegetables, and dairy products.
These are the easiest energy foods for the body to turn into glucose.
Glucose is stored in the muscles as glycogen.
Without enough carbohydrates, the body will be depleted of energy and become exhausted.
Proteins
This macronutrient is found in poultry, eggs, fish, and nuts.
Takes longer for the body to digest.
Protein helps the body feel full.
The body uses various nutrients to repair and build muscles.
Getting protein throughout the day can help with recovery after a workout.
Fats
The body burns fat for longer low to moderate-intensity workouts, such as a long run or bicycle ride.
However, fat takes more effort and time for the body to digest.
So, eating healthy fats is not the best right before exercise.
Pre-Workout Nutrition Guidelines
The exact mix of foods/nutrients ideal for the workout depends on when the individual can eat in relation to the time of the activity and intensity of the exercise.
Two to Four Hours Before Exercising
Have a meal containing a mix of carbohydrates, fats, and protein.
Oatmeal with fruit and nuts, a turkey sandwich with vegetables and some fruit, or a chicken and rice bowl with vegetables and avocado.
One to Two Hours Before Exercising
A light meal or snack.
Cereal with low-fat milk, peanut butter with crackers, or a fruit smoothie.
Avoid foods high in fiber and fat because they take longer to digest and can lead to digestion/stomach issues during exercise.
Before Morning Exercise
Going to the gym or out for a run first thing in the morning, something small, like a banana or granola bar.
For individuals that can’t eat early, don’t force yourself.
Have an extra portion at dinner or a snack before bed to have enough fuel for the morning.
During Workout
Have easy-to-digest carbs if the exercise session lasts more than an hour.
A banana or pretzels.
Sports drink during the workout contains electrolytes and minerals like sodium, magnesium, and potassium that assist in regulating functions like muscle contractions lost as the body sweats.
Hydration
Liquids are lost when the body sweats. Sipping water before, during, and after the workout is important.
Even a small dip in hydration levels can lower exercise performance and lessen mental sharpness.
Drinking two to three cups of water two to three hours before exercise is recommended.
During the workout, you should get at least a half to a full cup of water every 15 to 20 minutes.
After the workout, replenish hydration levels with two to three more cups.
Pre-Workouts
References
Jensen, Jørgen, et al. “The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise.” Frontiers in physiology vol. 2 112. 30 Dec. 2011, doi:10.3389/Phys.2011.00112
Jeukendrup, Asker. “A step towards personalized sports nutrition: carbohydrate intake during exercise.” Sports medicine (Auckland, N.Z.) vol. 44 Suppl 1, Suppl 1 (2014): S25-33. doi:10.1007/s40279-014-0148-z
Lowery, Lonnie M. “Dietary fat and sports nutrition: a primer.” Journal of sports science & Medicine vol. 3,3 106-17. 1 Sep. 2004
Ormsbee, Michael J et al. “Pre-exercise nutrition: the role of macronutrients, modified starches, and supplements on metabolism and endurance performance.” Nutrients vol. 6,5 1782-808. 29 Apr. 2014, doi:10.3390/nu6051782
Rothschild, Jeffrey A et al. “What Should I Eat Before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions.” Nutrients vol. 12,11 3473. 12 Nov. 2020, doi:10.3390/nu12113473
Shirreffs, Susan M. “The importance of good hydration for work and exercise performance.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S14-21. doi:10.1111/j.1753-4887.2005.tb00149.x
There are various chronic treatment/management options available. Chronic pain treatment focuses on treating and managing the root cause and underlying condition that is causing the pain. The physical and psychological aspects of chronic pain need to be balanced in order for a treatment plan to work.
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That is why a complete treatment plan can sometimes be necessary to address both the physical and psychological factors generating the pain. Because of this treatment plans often involve different pain specialists working in conjunction with a customized treatment/management plan according to the individual’s needs. This can include a combination of treatment protocols, like:
Health coaching
Psychological therapy
Chiropractic
Physical therapy
Medication
Acupuncture
Yoga, Pilates
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Treatment/Management
The focus of chronic pain treatment is to:
Lessen pain frequency and intensity
Help individuals get back to work
Improve mobility and flexibility
Maintain quality of life
Reduce or eliminate reliance on pain meds
Reduce possible re-injury or new injury
Reduce mental and emotional symptoms like anxiety and depression
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Pain Meds
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Non-Opioids
Nonsteroidal anti-inflammatory medications are usually the first treatment for chronic mild to moderate pain. Examples are ibuprofen, aspirin, and naproxen. These medications work by blocking enzymes and reduce prostaglandinsthroughout the body that cause pain and swelling. Acetaminophen used in Tylenol is similar to these medications but works differently. Instead, these meds block the production of inflammatory chemicals in the brain.
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Opioids
Opioids are narcotics and can be extremely powerful pain relievers. These are used to relieve severe pain symptoms temporarily. Narcotics work by blocking the pain signals before they get to the brain. However, these meds are highly addictive and can lead to abuse. Doctors prescribe narcotics when non-opioids and all forms of non-pharmacological treatment/s fail or don’t work in providing sufficient pain relief. Examples include:
Anticonvulsants or anti-epileptics are used to treat seizures. They can also help in relieving pain that is associated with nerve injury/damage and fibromyalgia. Examples include:
Muscle relaxants can be used for chronic pain but there is division among medical experts as to how effective they are and of their addictiveness. Plus there are few studies supporting their use in individuals with chronic pain.
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Corticosteroids
Corticosteroids are hormone-based medications that help reduce inflammation. They are generated naturally in the body while some are synthesized in a laboratory. Injectable steroids can help relieve pain brought on from pinched nerves or joint disorders.
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Antirheumatics
Antirheumatic meds are used to control and manage rheumatoid arthritis symptoms. They prevent or inhibit the immune system and help reduce joint damage. Examples include:
Methotrexate
Leflunomide
Hydroxychloroquine
Sulfasalazine
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Antidepressants
Antidepressants are used to treat anxiety disorders and depression disorders but are also used to relieve chronic pain. They are used to treat pain caused by:
Arthritis
Migraine
Nerve damage
Fibromyalgia
These medications increase the brain’s chemical levels like serotonin, dopamine, and norepinephrine. They can also be used even when an individual has no depression symptoms. Examples include:
Amitriptyline
Venlafaxine
Paroxetine.
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Alternative Treatment
Alternative treatment/management can also help with the pain. It’s recommended to discuss any type of alternative treatment with a doctor or medical professional. Doctors encourage alternative treatments along with keeping a journal of how an individual feels after a series of treatment sessions. If the individual feels better, and the treatment is working, then consider continuing for an extended period. Here are some alternative treatments/therapies to think about.
Acupuncture: Works by releasing endorphins, the natural pain-relieving chemicals, and affects the brain region that controls serotonin, the chemical that regulates mood.
Massage: Helps relieve pain by keeping muscles, ligaments loose and proper blood flow throughout the body
Meditation: Has been shown to help improve pain perception and reducing depressive symptoms
Hypnosis: Has been found to be useful in treating cancer and back pain
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Psychological Therapy
Psychotherapy, also known as talking therapy could be part of a chronic pain treatment plan. What it does is to help improve the associated symptoms/conditions which include:
Depression
Anxiety
Fear of pain
Psychotherapy has shown promising results and has various forms. They are:
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Acceptance/Commitment Therapy
Acceptance commitment therapy is short-term psychotherapy. There are two approaches to pain perception. One, it teaches the individual to accept things beyond what they control. Second, it encourages the individual to feel things the way they are, work towards relief instead of questioning and being skeptical. It opens an individual’s psychological perspective. It can be used to treat low back, leg, and neck pain.
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Cognitive-Behavioral Therapy
This therapy educates individuals on pain, mood, behavior, and how they all relate to each other. It also trains an individual on relaxation strategies. Individuals learn techniques to replace negative thoughts concerning their pain with positive thoughts. Cognitive-behavioral therapy has been shown to be effective in treating pain caused by:
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Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
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