Healthy pre-workout ideas to fuel your workout!
What to eat before, during and after our workouts can be quite confusing when there are plenty of contradicting ‘studies’/statement etc out there showing why something is good, then its like someone decides to write about why that one thing is now bad for you.
Pre-workout nutrition is a huge part of a training regime and enabling yourself to get the most from your workouts. If you go into a workout with your stomach rumbling you are more likely to finish it early, not lift as much as you had planned/should do amongst other things. You should aim to have a well balanced meal pre-workout (unless you are training first thing in the morning at which point it is pretty impossible), but something containing a good balance of carbs, protein and fat anywhere between 1-3 hours pre-workout. The timing is fully dependent on how you react to the meal and training, if you feel hungry during your workout you most likely won’t be able to perform optimally. Just as if you feel full and sluggish it probably means you haven’t left enough time for the food to digest and your performance will be affected very similarly.
Anyway, I have tried to block out all the noise and offer a suggestion as to some great, easy pre-workout foods that will fuel your workouts especially for the average joe :)
Greek yogurt and fruit - the fruit is great for getting in your micronutrients and the Greek yogurt is a great source of protein.
Protein smoothie - made with banana and oats and protein powder
Protein bar - perfect for if you are on the go or stuck for time.
Eggs (poached/fried/scrambled/boiled/omelette) - great source of protein and contain all 9 essential amino acids your body needs to build muscle.
Porridge - good to have 1-2 hours before as they contains complex carbohydrates which digest more slowly, allowing a slower release of energy. Add protein powder to increase protein intake
Banana - 30 minutes to an hour before your workout, as they are a great source of natural sugars, simple carbohydrates, and potassium.
You can also use supplements to give you a little boost such as caffeine - my recommendation would be a coffee, however I am also partial to a zero calorie energy drink if I am training later in the day and lagging in energy. Not to mention your hydration, drinking plenty of water is incredibly important, as the smallest amount of dehydration (as little as 2-3%) can see a reduction in performance where as a fully hydrated body will be able to restore muscle and limit muscle wastage during and after a workout.
The bottom line to pre workout nutrition is that it’s important to fuel your body with the right nutrients before a workout to maximize performance and recovery. Carbohydrates help maximize your body’s ability to use glycogen to fuel short and high intensity exercises, while fat helps fuel your body for longer exercise sessions, just as eating protein helps improve muscle protein synthesis, prevent muscle damage, and promote recovery.
If you struggle with a training programme or what to do in the gym why not reach out and drop me a message and I will be more than happy to help you get towards your goal. Just click the link below!