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What should I eat before my workout? (Pre-Workout)



Professional athletes, gym lovers and fitness gurus are always looking to improve their overall performance. Having a solid diet can help you achieve just that. When choosing your pre-workout meal it's important to incorporate proteins, fats and carbs. These are called macronutrients are essential for our health. However, each one plays an important role in a pre-workout meal.


Protein provides amino acids, which are fundamental for the building, maintenance, and repair of muscle fibres.

Carbohydrates are our energy source. Having the right amount of carbohydrates before a workout will make sure the body has enough energy to perform well.

Fats are an essential energy source just like carbs. Still, many experts are against eating high-fat meals before a workout. This is because the body digests fats slower than carbohydrates.


It's important to understand when to eat a pre-workout meal. You don't want to be getting a stitch midway through your workout. You should aim to consume your pre-workout meal 60 minutes before you begin to exercise. The best meal will include mainly carbs and protein, with an importance on the carbs as this will be your main energy source.


Protein


Make sure you're absorbing 20–30 grams of protein before a workout. This can result in an enhanced rate of muscle protein synthesis.


The following foods you should include in a pre-workout meal:

Protein

  • Salmon or tuna

  • Cottage cheese

  • Free Range Eggs

  • Greek yoghurt

  • Grilled Chicken

  • Grilled Turkey

  • Peanut butter


Carbohydrates


Make sure you're absorbing 30-50 grams of carbs before a workout. This can enhance your energy throughout the workout.


I should mention, there are two different types of carbohydrates and each will have a different impact:

  • Complex carbohydrates: They produce a long-term source of energy. Things like whole-grain foods are a good source of complex carbohydrates because they include lots of fibre or starch.

  • Simple carbohydrates: These are mainly sugar based that provide a rapid rise in energy. White bread or bagels are a common source of these carbohydrates.


You mainly want to eat complex carbohydrates:

  • Oats

  • Brown Rice

  • Brown Bread

  • Sweet potatoes

  • Whole-grain pasta

  • Beans or Lentils

Fats


Before your workout, you should focus on eating protein and carbs more say than fats. However, if you would like to include them into your pre-workout meal, then this should only be between 10-20 grams.


Unsaturated fats, are the ones you want because they provide a variety of health benefits.

  • Avocados

  • Nuts and seeds

  • Olive or coconut oil

It's necessary to have a pre-workout to help with your performance throughout the session, but just as important to finish your workout off with a post-workout meal to help with recovery and muscle growth.

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