As everyone knows, any normal physical activity needs fuel so that your body will be able to do it easily. This workout with its higher effort and intense exercises would need energy, actually, more fuel than normal physical effort, in this case we can talk about pre-workout meal which is an important meal that can help you get the energy you need to perform the exercises in the best way possible.
How to prepare a pre-workout meal?
What you eat before your workout affects directly your performances wither your exercise often or time to time. Therefore, choosing the perfect nutrients for your meal would be very effective and very helpful while performing the exercises.
So to have that boost and that extra fuel to “kill” your intense workout at the gym, you’re before workout meal should be balanced with protein, quality carbohydrates, heart-healthy fats and fluid. This means creating a diet composed of whole breads, cereals, rice, pasta, fruits and vegetables for a fast supply of fuel.
The Importance of Protein and Carbohydrates in Pre-workout Meal!
The two main important nutrients in your pre-workout meal are mostly carbohydrates and protein. Carbohydrates intake during the exercise delays the onset of fatigue and develop endurance exercise performance because they increase the availability of blood glucose to active muscle also because 70% of energy comes from carbohydrates especially low-glycemic ones like oatmeal, vegetables and sweet potato. However, protein is an important nutrient that decreases the muscle breakdown during and after your workout.
Some steps to have a perfect pre-workout meal:
– Plan the size of your meal according to when will you work out: a large one should be taken 3 to 4 hours before, a small one 2 to 3 hours and a snack approximately 1 hour before.
– Plan your meal to equal half the calories that you plan to burn during the workout.
– Eat a breakfast full of protein and carbohydrates.
– If you plan to work out the afternoon, eat a lunch that is balanced with protein and carbohydrates.
– Didn’t eat recently? a good snack 30 minutes before the workout would be great: pretzels, a smoothie, a granola bar, or fruit, like pineapple, banana or watermelon.
– Drink 0,5 L to 0,7 of water before the workout.
– Coffee is a good energy source, so drink a cup of coffee 30 min to 1 hour before the effort.
– Pay attention to your body as you change your meals to better accommodate your workout.
Some examples for Pre-workout meal:
- A protein shake with added carbohydrates such as a banana, oats, or other fruit.
- Oatmeal, which provides long-lasting energy in small amounts.
- Brown rice with grilled or boiled chicken.
- Whole-grain bread with a slice of low-fat cheese or scrambled egg whites.
- Turkey wrap with mixed veggies.