Right diet to be consumed before exercising
We all want
to get the most out of a workout – to train harder, spin faster, run quicker,
jump higher. And, while many of us prepare mentally for a challenging workout,
we sometimes forget to fuel the engine or to do it properly. Not being adequately fuelled led to a
weak-feeling workout and unusually sore muscles the next day.
As you get
closer to your workout time, carbs with a little bit of protein should be your
main focus. If you only have one to two hours before your workout, keep your
snack light (preferably under 200 calories, more if your goal is to gain weight
or muscle). This mixed carb-protein snack will help you feel satisfied,
energized and may also help reduce muscle soreness post-workout.
Snacks are
always best consumed two to three hours before working out, but these foods are
still ok to eat up to 30 minutes before a workout, is long as they digest
quickly and easily. The lighter
your food should be when you have less time
Pre-Workout
Foods:
Bananas
Known as
nature’s power bar, bananas are packed with carbohydrates and potassium, which
supports nerve and muscle function.
Smoothie
Consuming a
fruit smoothie before exercising is a healthy pre-workout meal option that can
provide you with a good source of fast-acting glucose. They’re super quick to
make, just use your favourite sliced fruit and some Greek yogurt for protein and
a thicker consistency. It’s best to make it yourself, but if you’re picking one
up, just check the label to make sure it’s got wholesome ingredients and no
sugar.
Oats
Because they
are full of fibre, oats release carbohydrates gradually. Due to this slow
release, energy levels are kept consistent throughout your workout, meaning you
can train harder for longer. They also contain Vitamin B, which helps convert
carbohydrates into energy. Irish oats are often considered the best, as they
are the least processed type and boast a lower glycaemic load than
quick-cooking and instant oats.
Yogurt
Dairy with
protein like Greek yogurt, quark or cottage cheese is great combined with
naturally sweetened fruit before a workout. This healthy snack is easy on your
stomach, and when paired with a small number of nuts, will keep blood sugar
levels from dropping mid-workout. Just remember not to consume too much of this
snack — especially the nuts, because they take longer to digest.
Grilled
Chicken, Broccoli, And Sweet Potato
If you are
working on building muscle mass then this combo is a must-try. Although it
is more of a meal than a snack, there’s a reason pro-athletes chow down on this
regularly
Dried
Fruit
For a quick, easy and good pre-workout food, fix
yourself some dried berries, apricots, figs, and pineapple. Dried fruits are a
good source of simple carbohydrates that are easily digestible.
Whole
Grain Bread
One slice of
whole grain bread is an excellent source of carbs. Add some hard-boiled eggs
for a protein-packed snack, or some low-fat turkey.
Apple
Enjoying
sliced apple with a bit of nut butter 30 minutes before exercising won’t harm
your workout. It’s perfect f you’re wanting something sweet because
it has fibre to prevent that sugar crash mid-squat session, and it’s a sure-fire
way to ensure you’re stocking up on necessary vitamins, minerals, and
antioxidants.
Top Tip:
Make sure
you eat your meal and snack 30-90 minutes before you work out, so you don’t
feel bloated. If eating a larger meal, wait the full 90 minutes, but if you’re
sticking with a snack, 30 minutes should be fine.
Pre-Workout
Meals for Specific Goals
1. For
Bodybuilding
As a
bodybuilder, you're trying to stay lean and build plenty of muscle. Having
small portion of meal about an hour before your workout--not a heavy one that
will sit lean in your stomach--will help you see the muscle growth you're
looking for. Your small meal should be made up of equal parts lean protein and
carbs. Some great ideas include:
- Egg whites
- Whey protein isolate
- Fresh fruits including oranges,
strawberries, or apples
- Brown rice or long-grain white
rice
- Oatmeal
- Wheat pasta
- Chicken or turkey
Note that
timing and portion control are critical in this pre-workout meal. You want to
eat enough to give you energy and fuel your muscles throughout your workout,
but you also want to be sure that you're eating early enough and light enough
that your food won't sit heavy in your stomach, slowing you down throughout
your workout. Combining some of the sources of lean protein mentioned above
with the quicker-digesting carbohydrates about an hour before your workout will
ensure that you get the nutrition punch you need to keep building muscle.
2. For
Weight Loss
Exercising
for weight loss means maintaining a tricky balance. You want to eat enough to
keep fueling your body and give you plenty of energy to complete those
demanding workouts, but you don't want to pack on calories that could prevent
you from losing the weight you want to lose. Eating lightly around half an hour
before your workout will allow you to head in with maximum energy.
Some combinations
- A banana with nut butter,
especially almond butter
- Multigrain crackers with hummus
- An apple with peanut butter or a
small handful of nuts
- 1/2 cup rice or pasta, preferably whole grain
- Any whole piece of fruit
- 1/2 cup oatmeal with raisins or
berries
Keep in mind
that your goal is to fuel your body through your workout. Fasting cardio won't
have nearly the same results as a properly fueled workout that will drive your
success up.
3. For
Energy
Going into a
workout, you want to be sure that your energy levels are high. After all,
you're going to push your body hard! If you want to avoid that wall that makes
you feel as though you're not going to be able to accomplish your goals, make
sure you're providing your body with complex carbohydrates that will help fuel
your workout.
These pre-workout
foods will give you plenty of energy for your training session:
- Fruit smoothies
- Yogurt parfaits with granola and
fruit
- Bananas
- Oats
- Multi grain bread with a
couple of slices of lean meat
- Chicken with rice and vegetables
- Apples with peanut butter and
raisins
- Greek yogurt
4. For
Women's Health
Women have
unique health concerns. They typically don't burn as many calories per day as
men, nor do they have the same workout goals. As a woman, you want to make sure
that you're keeping your calories low while still fuelling your workout. You
need that same great balance of carbs and protein, but, depending on your
workout, you also need to keep the calories low.
Some great
pre-workout treats include:
- Fruit smoothies, especially
those made with almond milk or another low-calorie option
- Greek yogurt
- Whole fruit
- Lean meat on top of whole grain
bread
- 1/2 cup oatmeal sweetened with
honey or agave
- 1/2 sweet potato
Hydration Is very important
Your body
needs water to function.
Good
hydration has been shown to sustain and even enhance performance, while
dehydration has been linked to significant decreases in performance
It's
recommended to consume both water and sodium before exercise. This will improve
fluid balance.
