So you have decided to get fit and bought a gym membership..congrats! But now you have to make sure that you consume the right type of food items before your workout to ensure you have the right energy and intensity during your workout session.
Importance of pre workout nutrition
Pre-workout nutrition is the meal you eat or drink before working out and is usually consumed between 1 – 3 hours before your workout.
The pre-workout meal is important for providing you with the fuel you need to perform your workout and aids in
- Preventing muscle glycogen depletion during your workout
- Reducing muscle protein breakdown when working out
To get these benefits you want your pre-workout meal to be a mix of carbohydrate and protein. Whether you eat or drink this mix is up to you and will depend on how close to your workout you have you eat and what your preference is.
Before workout out body needs carbohydrates for energy during workout and some amount of protein to minimize muscle loss during workout. Fat should be avoided before workout as it is digested slowly and can interfere during workout by causing a feeling of heaviness during workout.
Top 5 pre workout foods
Potatoes/ Sweet Potatoes
These are among the cheapest and most effective foods to be consumed before your workout session. The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health. Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. Consume yogurt with them for taste and added protein.
Go Bananas over Bananas
Bananas are one of the best foods you can eat within an hour before or after your workout. They are loaded with carbohydrates which provide you with the energy to go through your workout. Bananas also contain beneficial nutrients such as potassium, fiber, vitamin C, vitamin A, magnesium and folate. 2 bananas 45 minutes before workout will provide you enough energy to crush your workout.
Oatmeal
Oats are full of fibre and complex carbohydrates. You can consume 1 cup of oats cooked in water and mix half scoop of whey protein to boost its protein content. Top your oatmeal with chia seeds, flax seeds, berries, bananas or nuts for added nutrition. The presence of the beta-glucan fibre is responsible for its slow energy release and this fibre additionally helps regulate blood glucose too. Eating oats before a workout has proven to enhance exercise performance in a profound way.
Peanut butter banana honey sandwich
Some people may argue that peanut butter contains fat and should be avoided before workout. But this is a tried and tested meal which is extremely tasty too. The multigrain bread provides carbohydrates and peanut butter adds to the protein content. Add honey for taste and its goodness. Add banana to further increase carbohydrate content and for added boost of energy before workout.
Smoothie
This is the best choice for those who are short on time. Take 1 cup oats, banana/apple, half scoop protein/Greek yogurt, mix them all in a blender and you are good to go. The right mix of complex carbohydrates, protein and fiber gives you the perfect nutrition before workout in which the carbs provide you the right dose of energy and protein helps to reduce muscle breakdown during workout.
Health and fitness 