Pre-Workouts : What Should I Eat Before A Workout..!!
Pre-workout meals are whole food meals that should be eaten 3 hours
before workout. When eating the right foods and amounts, these can include
benefits like:
● More Energy During Workouts – Increasing your glycogen
store before a workout can help improve your energy levels significantly.
An intense workout can be very difficult to handle if you have a low carb
diet, this is because glycogen stores are low.
● Protect Your Muscle – When you workout hard and with
heavy weights, the body is in a catabolic environment, this can break down
muscle tissue and use it as energy. So by eating a pre-workout meal, you
can reduce muscle breakdown due to the nutrients consumed.
● Increase Muscle Growth – Eating protein during your
workout meal slowly releases amino acids into your blood stream, this
promotes protein synthesis. By breaking down muscle and consuming enough
calories, muscle growth is improved.
If you are on a lean fat loss program, be sure to adjust the calories in
your pre-workout meal. Whether you are trying to lose fat or building
muscle, acknowledging the calorie implications of your pre and
post-workout meals can be very helpful.
What And When To Eat:
To produce the best pre-workout meal for you, understanding the speed of
digestion for different foods determine the meal time.
● Dietary fat takes 6-8 hours to digest.
● Protein 3-4 hours.
● Carbs 2-3 hours (depending on the source).
Digestion is the time taken for food to move from the stomach to the
intestines. Total elimination of food can take anywhere from 24 hours to
several days. Your meal does not have to be fully digested to have a
great, energy filled workout.
What Your Pre-Workout Meal Should Look Like:
You need to know how much food you can eat pre-workout. This is
calculated on your bodies own response. A meal around 500-600 calories for
a 180lb man, 2-3 hours before a workout is great during a fat loss
program.
If you are an intense athlete, more carbs should be included. For
building muscle, a larger pre-workout meal combined with a pre-workout
protein shake is advised.
● Dietary Fat – Fat takes the longest to digest, so your pre-workout
meal should be relatively low in fat.
● Protein – Pre workout meals containing protein provide us with a
major benefit- the prevention of muscle catabolism. By consuming a good
source of protein before a workout you can give your body the amino acids-
branched chain amino acids in particular, that it needs to prevent muscle
breakdown, whilst aiding muscle recovery and growth.
● Carbohydrates – There are tow types of carbohydrates simple, high
GI carbohydrates and complex, low GI carbohydrates… but which one is best
pre workout? This ultimately depends on your goal and the time of your pre
workout meal. Simple carbohydrates are great for 30 minutes to an hour
before a workout as they provide the body with fast acting glucose as
fuel.
Pre-Workout Meal Ideas:
If it’s been longer than 3 hours since your last meal, consider adding a
pre-workout snack, such as fruit, some yogurt, or a pre-workout protein
shake.
For those who don’t have time for a pre-workout meal or snack, a simple
energy sports drink with 5 grams of BCAA can improve energy levels and
protect against catabolism.
Here’s an example of simple meal ideas:
● Oatmeal with Whey Protein Mixed In.
● 2 Whole Eggs, 2 Egg Whites, Peppers, Onions, Low fat Cheese,
Grapefruit/Oatmeal.
● Turkey Wrap with veg (add carbs as needed).
● 6 Ounces Grilled Chicken with yam and asparagus
● Drink plenty of water! A good 16+ ounces will help you optimise
performance.
Chicken, Rice & Vegetables:
The stereotypical healthy meal chicken, rice, and vegetables are actually
a classic pre-workout meal! Through combining a good source of lean
protein, and complex carbohydrates this meal can provide amino acids to
promote muscle anabolism and a slow releasing source of energy. Consume a
meal like this around 2-3 hours before a workout.
Greek Yogurt and Dried Fruit:
Dried fruit is high in sugar and high in calories- when it comes to
dieting dried fruit is generally avoided, however, this food is great to
be consumed in measured amounts pre workout to give a quick source of
simple sugar.
Consuming dried fruit with Greek yogurt can also provide the body with a
source of protein to help optimise your workout. Consume a meal like this
1-1.5 hours before a workout.
Fruit Smoothies:
Many people think fruit smoothies are great tasting and super healthy.
Whilst smoothies do provide a series of micro-nutrients that are
beneficial for health and well-being, they are also full of sugars
including fructose.
This means that smoothies are often high in calories and what are often
mistaken as drinks are actually meal replacements! However, consuming a
fruit smoothie pre workout is a great pre workout meal option that can
provide you with a good source of fast acting glucose. Consume a meal like
this 30 minutes before a workout.
Wholegrain Bread, Sweet Potato and Brown Rice:
Wholegrain Bread, sweet potato, and brown rice are great sources of
complex carbohydrates that should be consumed around 2-3 hours pre
workout. Combining these foods with a good source of protein means you’ll
get a good source of slow releasing energy to fuel you throughout a whole
workout.
Carbohydrates should be consumed by all those physically active, but in
particular, those who carry out regular endurance activities such as
cycling and running should concentrate more on their carbohydrate
consumption’s.
Omelette:
Omelettes made using whole eggs and egg whites are a great source of
muscle building protein and amino acids. Omelettes should be consumed 2-3
hours before a workout to avoid muscle catabolism and promote muscle
growth.
Protein Shakes:
Last but not least- protein shakes! If you’re on the go and in a hurry or
none of the above appeal to you, a quick protein shake can solve your
pre-workout problems. By consuming a shake with a good source of fast
releasing protein, such as whey protein, with simple carbohydrates like
maltodextrin powder you can get all the pre-workout nutrients you need in
a matter of minutes.
