Pre-Workout: When And What You Should Eat Before Exercising
The meal you eat before working out is decisive for your endurance and performances. it will define the fuelling mixtures that will be available for your muscles usage.
However, you probably asked yourself is a pre workout meal different from any other meal, should it contain more carbohydrates or more fat, should it be just before the exercising or let some time between eating and physical activity for digestion.
This article will answer all your doubts about the pre-workouts meals with practical, real life meals examples.
what to eat?
A pre workout meal should be a balanced meal with carbohydrates, fats and proteins. however the propotion for each nutrient is important to take into consideration.
The proteins and fats will slow the digestion of carbohydrates thus, your body will have energy for longer time and it will avoid the blood sugar peaks.
Avoid an overload of fats (burger, ships, fried food, bacon….) since it will make you feel heavy and cause discomfort.
Real life examples
if you are exercising in the morning you can take breakfast such as: whole grain toast with avocado and eggs, greek yogurt with oatmeal or oatmeal with nut butter and fruits like banana or berries depending on your taste
In case you like to exercice during the afternoon, or at night after a working or stydying day and before going to bed your lunch/dinner could be something like: backed vegetables, rice or potatoes for the carbohydrates and grilled or backed chicken, beed or fish ( choose a lean protein source).
when to take your preworkout meal
This can be a tricky question to answer because each of us have a different schedules and a different time availability to eat, for this i will give you general rules that will suit most of you:
- The closer your meal is to your physical activity session, the smaller it should be.
- If it is possible, take your meal around 2h before your training.
- Before you start, you can have a small ligh snack like: a banana or a half a handful of nuts.
If you want to dive deeper in this topic check out the scientific articles cited below ↓
Pre-workout-nutrition-by-Anita-Bean.pdf (associationfornutrition.org)
And if you have anymore questions about workouts meal leave a comment bellow or contact us on our Instagram page Nutriphia_website (@nutriphia_website) • Photos et vidéos Instagram
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Ahlem
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Sophia Ziane
thank you