Before your morning workout, fuel your body with whole, minimally processed carbohydrate and protein foods such as: oatmeal. whole grain toast. fruit.It’s recommended to consume a full meal 2–3 hours before your workout. For meals eaten closer to your workout, choose simpler carbs and some protein.

The best things to eat 30 minutes before a workout include oats, protein shakes, bananas, whole grains, yogurt, fresh fruit, boiled eggs, caffeine and smoothies. Your pre-workout meal often depends on your choice of workout.

Best pre-workout foods will give you plenty of energy for your morning workout  session:

  • Fruit smoothies.
  • Yogurt parfaits with granola and fruit.
  • Bananas.
  • Oats.
  • Whole grain bread with a couple of slices of lean meat.
  • Chicken with rice and vegetables.
  • Apples with peanut butter and raisins.
  • Greek yogurt.

Samples of balanced pre-workout meals:

 What to eat 2–3 Hours or More before morning workout

  • Sandwich on whole-grain bread, lean protein and a side salad
  • Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
  • Lean protein, brown rice and roasted vegetables

What to eat within 2 Hours morning workout

  • Protein smoothie made with milk, protein powder, banana and mixed berries
  • Whole-grain cereal and milk
  • A cup of oatmeal topped with banana and sliced almonds
  • Natural almond butter and fruit preserve sandwich on whole-grain bread

If Your Workout Starts Within 1 hr or Less

  • Greek yogurt and fruit
  • Nutrition bar with protein and wholesome ingredients
  • A piece of fruit, such as a banana, orange or apple

Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.

Creatine, caffeine, BCAAs and beta-alanine are often recommended before a workout. Multi-ingredient pre-workout supplements combine many different ingredients for optimal benefits.

SUMMARY

  • Water is important for performance. It’s recommended to drink water and sodium-containing beverages before exercise to promote fluid balance and prevent excessive fluid loss.
  • To maximize your performance and recovery, it’s important to fuel your body with the right nutrients before a workout.
  • Carbs help maximize your body’s ability to use glycogen to fuel short- and high-intensity exercises, while fat helps fuel your body for longer exercise sessions.
  • Eating protein helps improve muscle protein synthesis, prevent muscle damage and promote recovery.
  • Good hydration is also linked to enhanced performance.
  • Pre-workout meals can be eaten three hours to 30 minutes before a workout. However, choose foods that are easy to digest, especially if your workout starts in one hour or less. This will help you avoid stomach discomfort.
  • Additionally, many different supplements can aid performance and promote recovery.
  • At the end of the day, simple pre-workout nutrition practices can go a long way in helping you perform better and recover faster.

 

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