WHAT TO EAT BEFORE A WORKOUT
The pre-workout meal plays a crucial role in a persons diet. Making the wrong food choices can lead to discomfort during the workout and reduced performance, while a well-planned pre-workout meal can provide energy and support muscle growth.
This guide will highlight the advantages of a pre-workout meal, give examples of nutritious pre-workout foods, and provide a roadmap for an effective pre-workout regimen.
BENEFITS OF EATING BEFORE YOUR PRE-WORKOUT
- GIVES YOU MORE ENERGY: Eating before working out provides your body with the energy it needs to perform at its best during physical activity. When you eat, the food is broken down into various nutrients, including carbohydrates, proteins, and fats. These nutrients are then converted into energy, which is used by your muscles during exercise.
- INCREASE MUSCLE GROWTH: Protein is crucial for the development of muscles, making it essential for individuals seeking to build or sustain muscle mass to consume between 1.4-2.0 g of protein per kilogram of body weight daily. Having a protein-rich snack before a meal can help you reach your recommended daily protein intake. Studies have demonstrated that consuming protein by itself or in conjunction with carbohydrates before a workout can have favorable outcomes in terms of increasing muscle protein synthesis, boosting strength, and enhancing body composition. [1]
PRE-WORKOUT MEALS & SNACKS TO TRY:
Foods consumed before a workout generally contain high levels of protein and/or carbohydrates. Proteins are composed of amino acids, which are the fundamental building blocks of muscles. This makes protein a favorable option for individuals seeking to build or sustain muscle mass, especially during intense exercise routines. On the other hand, carbohydrates consist of sugars that can be converted into glucose and serve as a quick source of energy. This makes carbohydrates a beneficial choice for people engaging in high-intensity workouts that rely on readily available energy.
BANANA OR APPLE WITH NUT BUTTER
Fruits are excellent sources of carbohydrates, which provide energy, while nut butter offers a combination of protein and healthy fats that keep you feeling fuller for longer.
GREEK YOGURT WITH BERRIES
Greek yogurt is high in protein, and the berries are loaded with antioxidants and carbohydrates. You can also sprinkle some nuts or granola on top for an extra crunch.
WHOLE GRAIN TOAST WITH AVOCADO
Whole grain toast is a great source of carbohydrates, and avocado is rich in healthy fats. Together they make a great pre-workout snack that will keep you energized.
PROTEIN SMOOTHIE
You can blend your favorite fruits, a scoop of protein powder, and some milk or yogurt to create a delicious and nutritious smoothie. This provides you with both carbohydrates and protein for energy and muscle repair.
GRILLED CHICKEN AND VEGETABLES
Grilled chicken is high in protein, and vegetables are rich in fiber and vitamins. You can add a serving of brown rice for some healthy carbohydrates.
SALMON AND SWEET POTATO
Salmon is high in protein and omega-3 fatty acids, and sweet potatoes are a great source of carbohydrates. Sweet potatoes also contain beta-carotene, which is an antioxidant that helps to protect the body against exercise-induced oxidative stress.
QUINOA AND VEGETABLES
Quinoa is high in protein and complex carbohydrates. You can roast vegetables like carrots, broccoli, and bell peppers to add some vitamins and minerals to your meal.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
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