As an engine needs fuel to perform efficiently , our body needs food to drive energy. The good pre workout meal is one of the important factor to be considered if you are working hard to maintain your body.
We just want to get the best out of our workouts, whether it’s by working harder, spinning faster, running faster, or jumping higher. And, though many of us mentally plan for a difficult workout, we sometimes forget to fuel the engine or do it correctly. So, what do you eat before working out?
There are best pre workout food to consume before working out that will help your bodies prepare and will help you get the most out of your workout.
Although we all have different nutritional needs, these well-known foods – which provide the ideal ratio of fats, carbohydrates, and protein – will help fuel your body, stave off hunger, combat exhaustion, and even aid recovery. So, what constitutes a healthy pre-workout snack?
Top 10 Best pre workout Meals
Let’s discuss some of the Best food to eat before workout.
Bananas are full of Carbohydrates and Potassium. They contain sugar and starch, which provide the body with energy and are also known as nature’s power bar. Carbohydrates provide energy to our body and brain, and they account for 90% of banana calories.
These helps in proper nerve and muscle function. One medium sized Banana taken 45 minutes prior to workout will provide sufficient energy for your workout routine. Thus making it top the list of best thing to eat before a workout. However, the quantity is subjected to your body needs and the intensity and duration of your workout.
If you are doing your workout on an empty stomach and are not able to take a meal couple of hours before your workout, then Oatmeal can be the best pre workout breakfast, a great option to consider.
Oats have a sufficiently high fiber content and they release carbohydrates gradually. Because of the gradual release, the energy levels remain stable during your workout, allowing you to exercise harder for longer. It also contains Vitamin B, which aids in the conversion of carbohydrates into energy.
Being the least refined and having lower glycemic load , Irish oats are often considered the best. Oatmeal is well-known for its ability to settle and provide energy. Even better if you add a splash of fruits to your oatmeal.
3. Grilled Chicken, Broccoli & Sweet Potato
This before Workout food combination is a must-try if you’re trying to gain muscle mass or expect to do a lot of circuit training. Even if it’s more of a meal than a snack, there’s a reason pro-athletes eat it on a daily basis – and we think it’s time you should too.
4. Dried Fruit
Prepare dried berries, apricots, figs, and pineapple for a simple, fast, and nutritious pre workout snack. Grab a handful of dried fruits, which are a good source of simple carbohydrates that are easy to digest.
5. Whole Grain Bread
One slice of whole grain bread contains a lot of carbohydrates. Add some hard-boiled eggs or low-fat turkey for a protein-rich snack. These workout foods will provide you with sufficient energy to perform and exercise better.
6. Fruit And Greek Yogurt
This is a fantastic combination. The fruit is high in carbohydrates, whereas Greek yoghurt is high in protein. Greek yoghurt has about double the protein, half the calories, and half the sodium of standard yoghurt.
What ties them together? The carbohydrates in the fruit are easily broken down and used as fuel during your workout, while the protein is stored for a little longer and used to avoid muscle damage, so it’s a perfect match. These can provide best carbs before Workout for long time energy.
7. Trail Mix
While nuts have a high fat content, they provide the protein and calories needed to build muscle mass. However if you are reducing your weight then this might not be an ideal choice but one of the best pre workout meal for muscle gain. If you choose to buy pre-made trail mix from the store, avoid the varieties that contain chocolate or yogurt-coated nuts.
8. Brown rice with chicken
Although the majority of people exercise in the mornings before going to school or work, due to time constraints, some people exercise in the evenings or at night. Brown rice with chicken is a healthy choice for them and can be considered one of the best meal before workout.
Brown is a rich source of fibre and carbohydrates and is absorbed gradually whereas chicken is aan ideal type of Lean meat and protein. Therefore, this Combination is a perfect choice for pre workout meal. One medium size bowl of brown rice (30 gm uncooked brown rice) with two pieces of chicken will suffice.
9. Peanut Butter Sandwich/ Bagel with Honey
Yes, you read that correctly. However, instead of using white bread for the sandwich, use whole wheat or multigrain bread and a whole wheat bagel. Honey is a great source of natural sugar, which provides nutrition.
If you’re working out in the morning, have a brown bread peanut butter sandwich as a pre workout breakfast because you’ve been fasting for the last eight to nine hours.
10. Boiled Egg with a Slice of Granary Seeded Toast
Boiled eggs are highly rich source of protein and the yolk is also very nutritious. Consuming boiled eggs with a slice of bread is a good pre workout meal which provide a good addition of carbohydrates to increase the energy level.
What is the Best Time to eat before Workout
To avoid feeling bloated, eat your lunch and snack 30-90 minutes prior to working out. Wait the entire 90 minutes if you’re consuming a larger meal, but 30 minutes can suffice if you’re just having a snack.
Best Pre Workout Meal For Weight Loss
Exercising for weight loss necessitates a delicate balancing act. You want to eat enough to keep your body fueled and give you enough stamina to complete those strenuous workouts, but you don’t want to overeat and prevent yourself from losing the weight you want to lose.
You’ll have the most energy if you eat lightly about half an hour before your workout, and the easiest way to fuel your body is to combine a complex carbohydrate with a lean protein. Keep in mind that the aim of your workout is to fuel your body. Fasting cardio will not produce the same results as a properly fuelled workout, which will increase your chances of success.
Nutritional supplements can help the body function better and heal more quickly after each workout. Intake of optimal amount of nutrients prior to exercise will not only help you optimise and improve your efficiency but will also aid in preventing any muscle damage while having intense exercise. Until you workout, fueling your body with the right nutrients will give you the energy and power you need to perform better.
The above list of best pre workout meal will provide you good foods to eat before a workout.
Also Read : Top 10 Surprising Benefits of Jasmine Rice