Before hitting the gym, it helps to fuel up with complex carbohydrates to keep nausea, dizziness, and fainting at bay. This guidance came from Anna Chepeleva, a personal trainer at the DDX FITNESS club Konkovo, who spoke with socialbites.ca.
Chepeleva notes that one of the first questions a coach asks a client before a workout is what they have eaten, when they ate, and how long ago. The reason is simple: energy spent on activity comes fast and is replenished slowly. If a trainee starts a workout with energy reserves lower than the upcoming demand, beginners may feel sick or dizzy as their muscles try to recover.
In such cases, Chepeleva suggests providing the body with quick carbohydrates right away. A piece of candy can be a fast option to stabilize energy. The trainer also recommends rescheduling the session and gradually increasing the workload from one workout to the next as the body adapts.
As a rule of thumb, a meal containing complex carbohydrates should be consumed about 1.5 to 2 hours before training. This helps replenish glycogen stores in the muscles and liver and prevents energy from being depleted too early during muscle contraction. The aim is to keep energy available throughout the workout and support consistent performance.
In discussing nutrition for exercise, the source previously mentioned that food choices before activity influence how well a person can sustain effort during a session. This approach to fueling supports safer, more effective workouts and reduces the risk of energy crashes during training.
When planning a training day, athletes are encouraged to align their meals with the intensity and duration of the planned activity. The right balance of carbohydrates, proteins, and fats, timed appropriately, can enhance endurance, strength, and recovery after the session. This strategy helps people train consistently and progress toward their fitness goals with fewer interruptions.