There are so many myths about pre-workout meals. From fuel-ups to fasting, everyone has their own idea about what to eat before a workout. So if you’re not sure what’s best for you, we’re here to clear things up.
WHAT IS THE BEST PRE-WORKOUT MEAL?
A good pre-workout meal contains protein and carbs. This also depends on the kind of training you’re about to do (which we’ll come onto later). Many sports nutritionists break it down into grams of carbs depending on how long before your workout you’re eating.
It also depends on time.
If you’re well-prepared and have your meal two-three hours before, your needs will be different if you have just thirty minutes.
30 minutes: 30g carbohydrate, some protein
One hour: 70g carbohydrate, 10g protein
Two hours: 150g+ carbohydrate, 20g+ protein
The best pre-workout meal combines carbohydrates and protein. This provides energy and supports muscle recovery. Examples include Greek yoghurt with fruit, protein porridge, egg on toast or a chicken wrap.
If you have less than one hour before your workout, focus on fast-digesting carbohydrates. This could be as simple as peanut butter on toast, a banana or a handful of dried fruit. These foods provide a quick energy boost due to limited digestion time.
These include:
White rice (fast-digesting than brown rice and less fibre)
Pasta
White wrap/bread
Lean protein such as chicken or fish
Eggs
Oats
Nuts (including peanut butter)
If you don’t have time to have a full meal, here are some of the best pre-workout snacks.
Banana
Dried fruit
Greek yoghurt
Rice cake
WHAT SHOULD I AVOID EATING IN A PRE-WORKOUT MEAL?
It’s recommended to steer clear of foods that can cause discomfort or hinder performance. While these foods may vary among individuals, some common culprits include heavy, high-fat meals like greasy dishes, high-fibre foods, spicy foods and those high in sugar. The digestion rate of fat and fibre is slower, which can disrupt your gut and impact performance during exercise.
The most dished out advice by sports nutritionists is to avoid trying new or unfamiliar foods, especially before important events or races. When prioritising performance on a particular day, it’s best to stick to familiar options. However, individual tolerance to foods can differ, so paying attention to what works best for you is important too.
So next time you are planning your training for the week - also consider your pre workout / training food. That is how you get the edge to your training & gain those desired results.
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