Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals. Good nutrition can help your body perform better and recover faster after each workout. Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage. The timing of your meal is also an important aspect of pre-exercise nutrition .
30 Minutes to an Hour Pre-Workout consume light meals and foods which contain simple carbohydrates and some protein.
Bananas: known as nature’s power bar, bananas are packed with carbohydrates and potassium, which supports nerve and muscle function. Eating a banana pre-workout is the perfect way to boost your glycogen stores and increase blood sugar levels — you can add some almonds butter for that extra protein boost.
Dried fruits ( figs, dates): are a good source of simple carbohydrates that are easily digestible – so grab a handful.
Fruit Smoothies: is a great meal option that can provide you with a good source of fast-acting glucose. Add some protein powder to max the benefits of your pre-workout smoothie.
Cacao: “contains two natural stimulants, caffeine and theobromine, which provide long lasting energy – perfect pre-workout,” explains Wiener. “Cacao also provides the brain with a boost of dopamine which can improve mood and motivation, helping you to feel more focused in the gym.
2-3 Hours Pre-Workout consume a meal around 400- 500 calories containing a good source of protein (around 20g) and complex low GI carbohydrates (20-30g).
There are certain best foods to eat before working out that will help our bodies prepare, and which can maximize your efforts in the gym. While we all have different nutritional requirements, these known foods – which are the perfect balance of fats, carbs, and protein – can fuel your body, stave off hunger, fight fatigue, and even aid recovery.
Oats: 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. You can combine them with yogurt. Greek yogurt packs a protein-filled punch. Compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs, and half the sodium.
Whole Grain Bread : is an excellent source of carbs. Add some hard-boiled eggs for a protein-packed snack, or some low-fat turkey.
Nuts provide the protein and calories required if you are trying to gain muscle mass.
Homemade Protein Bars: super easy to make and are top of the list for on-the-go pre-workout foods. What’s more, you can control the content making bars that are high in carbohydrates and protein or low in carbohydrates and high in protein. You can add everything from nuts and seeds to dried fruit and a sprinkle of chocolate.
Eggs: have a two-egg omelette liberally sprinkled with vegetables an hour or two before weight training. Add a slice of bread if you do more cardio. Eggs have the highest bioavailable protein– which signifies how efficiently a protein can be absorbed by the body – and they are yummy too.
Cottage cheese has no lactose and is considered an excellent source of protein.
Chicken, Rice & Vegetables: by combining a good source of lean protein and complex carbohydrates, this meal can provide amino acids to promote anabolism (muscle growth) and a slow-releasing source of energy. Consume a meal like this around 2-3 hours before a workout.
Beets: people who regularly drink beet juice before exercising were able to maximize their cardio output and improve endurance, due to the nitrate-rich compounds the veggie contains.