When we go to the gym, we go with expectations and with the goal to perform better than last time. But, when it comes to getting the most out of your workouts, your diet plays a very important role. If you have the right nutrition, it can give you enough power to get you through the toughest sessions and it can help you recover faster, thus become stronger.
We have created a simple guide to fuel your workouts effectively, showing the pre-exercise nutrition.
Carbohydrates are important
If you have been following the typical western diet, you mostly have a balanced amount of vegetables, carbs and protein on your plate. In this case, carbs are your body’s primary source of energy, especially during high-intensity workouts. If your glycogen stores are full, your body will be ready to convert it into energy, for that you need to consume a meal that is rich in carbohydrates about 2-3 hours before your workout.
Here are some examples:
- Whole grain toast with banana and a sprinkle of cinnamon
- Oatmeal with berries and a drizzle of honey
- Brown rice with a good protein source like beef or chicken breast.
Include a good amount of protein
Even if carbs are good to consume before a pre-workout, a good amount of protein is the key to support muscle repair and growth during your exercise.
Here are some examples:
- Greek yogurt with mixed nuts (for the healthy fats)
- A protein smoothie with a banana and milk (or almond milk)
- Cottage cheese with sliced apples (or your fruit of choice)
Hydration matters
Have you ever tried to run a car without oil in its engine? It’s the same as working out without being hydrated. Water is essential for maintaining optimal performance. It is key to transport the necessary nutrients in your body and to regulate its core temperature.
You should aim to drink at least 500 – 600 ml about 2 hours before your workout. You will notice the difference between a hydrated workout and dehydrated workout.
Time your pre-workout meal
You shouldn’t eat a heavy meal right before your workout, as it will slow you down because of digestion. Try to eat something light and easily digestible to avoid stomach discomfort, and aim to eat it 30 to 60 minutes before your workout.
Here are some options:
- A banana or an apple
- A small handful of raisin or dates
- A slice of toast with a thin layer of honey or peanut butter
In short, depending on your diet, proper pre-workout nutrition is key to maximizing your performance. Focus on carbs and healthy fats for energy, a good amount of protein for muscle support and stay hydrated.