Tuesdays with the Dietitian I just got done teaching a CrossFit workout at Joust Strength + Fitness and one of our members was struggling through the workout with the complaint of he felt like he was going to get sick. He is typically a very strong athlete and so his complaints were out of the ordinary.

After the workout was completed he said, "I don't think I should have eaten that ham sandwich 20 minutes before class." He was then curious to know how close to a workout should you eat?

Well, this is an easy and a hard question to answer. It is simply trial and error for each individual. This gentleman now knows that a ham sandwich isn't going to work for him. Those of you who are familiar with CrossFit know that it is usually an intense workout. During strenuous workouts, the stomach shuts down so that more blood flow can flow to the muscles. Eating a larger breakfast or having a mid-morning snack would have been a better option for this guy who planned a midday workout.

Most people do well with .5 grams of carbohydrates (2 calories) per pound of body weight one hour before moderately hard exercise. It is also important to not eat before a workout because you are scared of what might happen. Eating before a workout is important for many reasons:

1. To help prevent blood sugars from dropping too low, which can cause fatigue, blurred vision and lightheadedness.

2. To help settle your stomach, absorb gastric juices, and abate hunger.

3. To fuel your muscles.

4. To pacify your mind with the knowledge that your body is well fueled.

Food tolerances and exercise vary greatly from person to person so trial and error is your best bet. The important thing to remember is that your body needs fuel for its workouts. Putting nutrition into your workout equation helps you get the most from your physical efforts.