A pre-workout meal is a whole food that falls within 3hours of your workout. While everyone’s nutritional requirement are different depending on their activities and goals, these pre-workout foods can offer the right balance of fats, proteins, and carbohydrates to satisfy hunger, aid in recovery and fuel workouts. The body usually works to build muscle and recover 24 hours a day not just during that one-hour session at the gym. Luckily, smartly timed meal can give the body the fuel it needs to gain muscle and burn fat. Below are healthy pre-workout meals.
1. Chicken, Rice, and vegetables
This stereotypical meal is a classic healthy pre-workout meal. When you combine a good source of lean protein and complex carbohydrates , the meal provides amino acids that promote muscle anabolism and it slows the release source of energy. This meal is supposed to be consumed 2-3hours before a workout.
2. Greek yogurt and dried fruit
Dried fruit is high in healthy sugars and Greek yogurt is packed with high-quality protein. The healthy sugars in dried fruits provide a quick energy boost during a workout. People tend to skip fruit that is high in carbohydrates, but it is important to note that protein does not break down fast enough to become a fuel for a workout. A great morning habit would be to start each day with a Greek yogurt and dried fruit as they provide the body with a source of protein to help optimize your workout. This meal should be consumed 1-2hours before a workout.
This fruit is a great source of natural sugar, potassium, and simple carbohydrates. Potassium packed in bananas aids in maintaining muscle and nerve function. Potassium in the body is usually stored only for a limited amount of time, so it is important to eat a banana around 30minutes to an hour before workout. A banana is the best pre-workout food because it is considered to be a nature’s power bar. Also, it is a perfect way to boost your glycogen store and increase blood sugar.
4. Porridge and oatmeal
This pre-workout meal contains complex carbohydrates. Oats are usually full of fiber that gradually releases carbohydrates into the blood stream. This is important because the steady stream keeps your energy level consistent during your workout. Also, when you consume oats 2 hours before a workout, you will be able to satisfy your hunger throughout your workout. When consuming this meal try to add a scoop of protein powder to your porridge. This way you will also get a great source of protein and muscle protecting amino acids.
5. Whole grain bread, brown rice, and sweet potatoes
This healthy meal is a great source of complex carbohydrates that are supposed to be consumed 2 to 3 hours pre workout. Also combining these foods with a great source of protein will mean that you will have a good source of slow releasing energy to fuel your body during your workout. It is important to know that carbohydrates should be consumed by all those that are physically active and especially by those who cycle and run.