For pre-workout foods, you need to concentrate food which are high in cards, lower in protein and high and low in fat and fiber. We need to fuel your body right to smash your fitness potential:
1. Gives you more energy
Our bodies use carbohydrates and glycogen as the first source of fuel. This is because carbohydrates and stored glycogen can be converted into ATP (adenoise triphosphate, i.e. energy) faster than protein and fat. Therefore, filling up your glycogen stores pre-workout will mean you’ll have more energy to perform at your best
2. Prevent muscle catabolism
When we exercise, glycogen stores are quickly used up and depleted, so the body looks for new sources of energy – our muscles. By breaking down hard-earned muscle, the body can utilise amino acids for energy. This is bad, as it puts our bodies into a catabolic state, which can prevent muscle growth and recovery.
3. Increase muscle anabolism
Eating the right foods pre-workout means you won’t only top up your glycogen stores, but by eating a good source of protein, you’ll also be able to promote muscle-protein synthesis and create an anabolic environment in the body.
Here are 10 foods you may wish to eat before your workout, be it in a gym, on the road or fitness classes.
1. Plain Greek Yogurt with Berries
Greek yoghurt sas less sugar than regular yogurt and twice as much protein which makes this a great pre-workout meal. Adding fresh fruit will help the carbs from the fruit break down quickly and the protein from the Greek Yogurt is used later to prevent muscle damage
2. Apple and Peanut Butter
By consuming one apple before you workout, your body will get loaded with vitamin A, vitamin B, vitamin C, vitamin D, calcium, magnesium, and iron. And Peanut Butter is an easy way to add a carbohydrate into your system before pumping iron. Peanut butter is extremely rich in monounsaturated fats, the healthy variety that can prevent heart disease and is less likely to be stored as body fat.
3. Oatmeal with milk topped with fruits and nuts
Like bananas, oats are a great breakfast meal for anyone who usually skips eating anything before they get on the morning commute to work. Inexpensive and easy to digest and make, oats are crammed with the right amount of carbs that, once in your bloodstream, fill you with enough energy to ensure that you are able to keep going.
Oats are also crammed with fibre and protein, which makes them a better breakfast option for anyone who isn’t a big fan of bananas!
4. Veggie Omelette
This classic omelet is perfect for those who head to the gym soon after breakfast. As far as whole foods go, eggs have the highest bioavailable proteins. Proteins are given a biological value that measures a protein’s ability to be used by the body. Eggs are used as the gold standard with a biological value of 100.
5. Homemade Protein Bars
Homemade protein bars are super easy to make and are top of the list for on-the-go pre-workout foods. What’s more, you can control the content making bars that are high in carbohydrates and protein or low in carbohydrates and high in protein. You can add everything from nuts and seeds to dried fruit and a sprinkle of chocolate — just watch the sugar content.
6. Wholegrain bread, sweet potato and brown rice
Your pre-workout diet needs to be crammed with the right amount of carbs, and in this respect wholegrain bread is your new friend. But although wholegrain bread by itself is good, you really should be looking to double down here by adding a few layers to it. If you want to combine carbs with protein, you could add some honey and jam to the proceedings, or even a hard boiled egg. If you really want to up your game, we suggest topping the bread off with a few slices of turkey. Bingo
Wholegrain Bread, sweet potato, and brown rice are great sources of complex carbohydrates that should be consumed around 2-3 hours pre-workout. Combining these foods with a good source of protein means you’ll get a good source of slow-releasing energy to fuel you throughout a whole workout.
7. Fruit Smoothies
Many people think fruit smoothies are great tasting and super-healthy. Whilst smoothies do provide a series of micronutrients that are beneficial for health and well-being, they’re also full of sugars, including fructose. This means that smoothies are often high in calories and what are often mistaken as drinks are actually meal replacements. However, consuming a fruit smoothie pre-workout is a great meal option that can provide you with a good source of fast-acting glucose. Add some protein powder to max the benefits of your pre-workout smoothie
Chickpeas are the key ingredient for hummus and they taste divine. But did you know that they also make for a fantastic pre-workout snack? And did you also no that they don’t even require any cooking, which means them the perfect snack?!
To get your body in the right shape and mood for a workout, all you need to do is gobble up a quarter cup of chickpeas, which equates to a punch 30 grams of carbohydrates and 10g of fibre. For taste, you could season with lemon juice.
Like other legumes, such as beans, peas, and lentils, chickpeas are high in fiber and protein, and contain several key vitamins and minerals. In this article, we will give a nutritional breakdown of chickpeas and explain their potential health benefits.
9. Low-fat cottage cheese and dried apricots
Cottage cheese is a power-packed breakfast (or snack) that contains healthy amounts of casein and whey protein. Casein is a slow-digesting protein that fuels your muscles for hours, helping them grow and recover; whey is a bodybuilding essential that helps bulk muscle and burn fat. Add dried apricots to a serving of cottage cheese: The combo of protein and carbs is low in fat and fiber, which can sometimes cause belly bloat.
10. Protein Shakes
Last but not least, protein shakes. If you’re on the go and in a hurry, then a quick protein shake can solve your pre-workout problems. A good quality shake will contain plenty of nutrients and you can mix a few more bits and bobs in, such as BCAAs to really make your shake pack a punch. By consuming a shake with a good source of fast-releasing protein, such as whey protein, with simple carbohydrates like maltodextrin powder, you can get all the pre-workout nutrients you need in a matter of minutes. Sip on a shake around an hour before your workout to maximise your gains.