(Top-10 homemade fitness meals) Pre-workout meals.
Why Pre-workout meals?
- Working out is good for your mind, body, and spirit. But nothing zaps the feel of your workout more than when you lack the energy to get through it.
Stress and lack of sleep can make working out feel harder, but so will skipping your pre-workout fuel. Deciding what to eat before your workout can be daunting. Should you drink a pre-workout shake? What about a protein bar?
Though convenient, you don’t need to eat or drink a specially marketed drink or bar. A good pre-workout meal should include nutritious food you enjoy to boost glycogen stores and protein.
In order to prepare your body for a workout and improve your performance, experts in health and fitness advise consuming the correct nutrients and carbohydrates beforehand.
Read on to discover the best foods to eat before working out.....
Pre-workout foods
1. Bananas
Bananas are a great source of natural sugars, simple carbohydrates, and potassium. In the body, potassium is only stored for a limited amount of time, so try consuming a banana around 30 minutes to an hour before your workout. Eating a banana as your
pre-workout snack is the perfect way to boost your glycogen stores and increase blood sugar levels — you can add some peanut butter for that extra protein boost.
2. Protien bar
If you’re on the go and looking for a quick top-up before the gym, then a protein bar is a great option. There are lots of options out there, but in terms of a pre-workout snack, you want to fuel your workout as well as boost your protein intake. Look for one with some carbohydrates too to offer a good balance of energy. A Layered Bar would make a good pre-workout as it contains protein, contributing to muscle mass as well as carbohydrate that’ll have you trampling the treadmill for hours. The low-sugar content is an added bonus for those watching their waistlines too. Eat around an hour before you workout to optimise your workout energy.
3. Oatmeal and Porridge
Porridge makes the ultimate pre-workout breakfast. This pre-workout food contains complex carbohydrates and is also a great source of the soluble fibre, beta-glucan. By consuming oats around 2 hours before a workout, you’ll be able to satisfy your hunger throughout, whilst getting a great source of slow-releasing energy. Try adding a scoop of protein powder or a blob of peanut butter to your porridge too — that way you’ll also get a great source of protein and amino acids to fuel your workout
4. Fruit Yoghurt
Light on the stomach and delightful, this protein-rich combination can minimise muscle breakdown, increase energy levels, and improve muscle recovery.
5. Apple, almond butter, and raisins
Apple and raisins have an adequate amount of fibre which goes superbly along with the monosaturated fats from the butter made of almonds. Not only does this delicious combination satisfy your morning hunger but also gives you sufficient energy for your workout.
6. 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 before the gym. 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.
Try these sweet potato tacos for a tasty pre-workout.
7. Peanut Butter Toast
This pre-workout snack is a fantastic source of carbohydrates, proteins, and healthy fats. In addition, peanut butter offers a number of minerals, including magnesium, niacin, vitamin B6, and others, to boost your performance while exercising.
8. Omelette
If you’re foodie fitness freak, then there’s no way that could get by without some form of eggs on a daily basis. Although eggs contain a certain amount of fat, omelettes made using whole eggs or just 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 — for added nutrients, add some greens such as spinach or kale to make the most of this mea
9. Fruit smothie
Fruit smoothies can be a beneficial addition to a fitness-focused diet, offering a convenient way to increase fruit and vegetable intake, support muscle recovery, and aid in weight management. They provide essential nutrients, boost energy, and promote overall health, making them a versatile and customizable choice.
10. Low-fat chocolate milk
Though a popular post-workout snack, low-fat chocolate milk gives your body the carbs and protein it needs before your workout. Chocolate milk is especially beneficial to those who work out first thing in the morning, filling energy stores and improving hydration. If you can’t tolerate cow’s milk, use plant-based milk with about the same amount of protein.
Benefits of having pre-workout meals
*Increased Energy
*Nutrition is for maintaining
*Readily available blood sugar for energy
*Caloric intake should be sufficient to support your exercise intensity
*Skipping meals before exercise may cause fatigue, dizziness, poor performance, low energy
Ultimately, you should picture your body like a car – you can’t expect to drive 150 miles with no petrol in the tank, can you? If you’re looking to perform and train at your best, you need to make sure your body has enough fuel to do so. If you fail to provide yourself with the energy and nutrients required during exercise, the chances are you won’t see results as quickly as you should. Plus, over a long period of time, the likelihood of becoming ill or injured will be increased if you don’t eat the right pre-workout foods.
When to Eat Before a Workout
This is 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. However, complex carbohydrates also play a role within energy metabolism. By consuming low GI carbohydrates around 2-3 hours before a workout, you can give your body a slow-releasing source of energy. This means you’ll be able to work out for longer and be less likely to have a dip in your blood sugar levels in the middle of your workout.
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
