The best pre-workout foods and snacks to eat.
Eat or not, Protein or carb ?
What you eat before your training session can have a huge effect on energy levels and performance. To perform exceptionally and meet or exceed your PB you need to have adequate carbohydrate fuel stores in the muscle and liver. Otherwise, you will simply run out of fuel.
But there are a few key things to keep in mind.
- Timing: how close to the exercise bout should you eat or not?
- Easy or not to digest: no urgent or emergency stops required.
- Mod too high in good quality carbs; running out of energy is not an option, so we need good quality carbohydrates.
- Hydrate at the same time; carb, protein, and hydration all in one works well just like a smoothie!
So, when choosing your pre - workout food or snack here is the low down.
- Def include a Carb and Lean Protein in Your Pre-Workout Meal
- Don't be afraid to eat carbs, well the right ones that is; without carb storage your performance will diminish.
- Carbohydrates come first and Lean Protein.
- I recommend eating a rich in complex carbohydrate meal and lean protein 3 hours before a workout or event.
What are complex carbs you ask? Beans, wholegrain breads, grainy rice, fruit, oats, seeds, these keep your blood glucose levels steady and continuous;these are slower digesting carbs.
Protein is not the body's chief supplier of energy, but it does contribute to feeling satiated and is important for muscle recovery and growth. Eating a pre-workout meal with at least 15 - 20 grams of protein along with 60 to 80 grams of carbohydrates.
Lean protein is made up of amino acids and good sources Include: Chicken, Turkey, Lean, grass-fed beef, Fish, Tuna , Tofu, Tempeh, Eggs, Protein Powders.
Then, 30 to 45 minutes prior your workout, eating a snack rich in simple carbs — carbs that break down quickly — such as fruits, starchy vegetables, and rice crackers. These are easy to absorb carbs.
What About Fat?
Healthy fats are important in athletic performance by helping your body absorb fat-soluble vitamins A, D, E, and K, and provide fuel for endurance exercise, such as running and long-distance biking,
Sources of healthy fats include Nuts, Nut butter, Seeds, Avocados
TIP - keep fats to a minimum closer to an event or workout as it takes the longer to digest. A little to much fat before a workout or event can lead to bloating, distress, cramping and other GI upsets, same goes for fibre. So small and good quality fats are the go!!
Vicky Gomez, Nutritionist, Dietician and Founder of @Healthy Empire Goods. Follow more on Instagram @healthyempiregoods or Join the @healthyempirehub [Members Only] Facebook Group.