Clean_Eating 2019-09-01

These days, the most frequent question you’ll hear on the gym floor

is not, “How much can you bench?” but rather “To fast ... or not to

fast?” That is the question. And the answer is, well, a bit complicated.

The research is split on whether or not intermittent fasting is best

for performance training. If your goal is to lose weight, working out

first thing in the morning on an empty stomach may be helpful. A

2018 review of 46 studies found that eating before training can boost

your endurance while working out; it also found that exercising while

in a fasted state causes the release of more free fatty acids into your

bloodstream, indicating improved fat burning.

Harley Pasternak, MS, nutrition expert and celebrity trainer, agrees

that obsessing about pre-workout nutrition isn’t necessary for your

average gym-goer. “You do not need a pre-workout meal unless

you’re training for a sport or for performance,” he says. “Focus on

three meals and two snacks a day, and then decide where to put your

exercise program in your day, not the other way around.” For those

who choose to eat before working up a sweat, eat one to two hours

ahead of your workout to ensure you have enough time to digest.

Another popular performance booster is caffeine. Some

organizations, such as the National Collegiate Athletic Association,

even recommend caffeine limits for athletes. “Caffeine does seem

to be a very well-established ergogenic aid (think stamina increasing),

but on an individual level people need to experiment and see what

works for them in terms of [when and how much to consume],” says

Krista Scott-Dixon, PhD, director of curriculum at Precision Nutrition,

a web-based nutrition coaching and certification community.

To test if fasting and/or caffeine improve your performance, try

eating a mini meal, such as our easy chia pudding, one hour before

your workout. Then, the next time you hit the gym, don’t eat anything

beforehand. Keep a record of what you experience, says Scott-Dixon,

taking note of anything else that may affect your results, such as your

overall stress level or the type of exercise you’re doing, for example.

CAPPUCCINO

CHIA PUDDING

SERVES 4.

HANDS-ON TIME: 10 MINUTES.

TOTAL TIME: 4 HOURS, 10 MINUTES.

¾ cup brewed coffee

(preferably cold-brew)

¾ cup plain unsweetened

nondairy milk,

or regular milk

3–4 tbsp pure maple syrup

2 tbsp coconut oil, melted

1½ tsp ground cinnamon

(TRY: Simply Organic

Ceylon Cinnamon)

1 tsp pure vanilla extract

Pinch sea salt

½ cup chia seeds

coconut cream or

cinnamon for garnish

1. In a blender, place coffee, milk,
   maple syrup, coconut oil, cinnamon,
   vanilla and salt; blend until smooth.
   In a bowl, place chia seeds; pour
   coffee mixture over and stir well.


2. Divide mixture among 4 small
   cups or jars. Cover and refrigerate at
   least 4 hours, or overnight. Pudding
   will keep in the refrigerator up to
   3 days. If desired, garnish puddings
   with a dollop of coconut cream or
   sprinkle of cinnamon before serving.

PER SERVING (1⁄4 of recipe):

Calories: 242, Total Fat: 15 g, Sat. Fat: 7 g,

Monounsaturated Fat: 1 g, Polyunsaturated

Fat: 5 g, Carbs: 24 g, Fiber: 7 g, Sugars: 13 g,

Protein: 5 g, Sodium: 55 mg, Cholesterol: 5 mg

WHAT TO EAT...

Before You Train

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34 cleaneating.com

RECIPES | fuel your fitness