Pre-workout meals and snacks can help you fuel up or fizzle out. In order for you have a great workout, you need optimal fuel in the tank.
Keep in mind that what you eat on Wednesday can affect how well you train on Saturday.
So consistent nutrition is way more preferable than a quick blast of a “sports energy gel”. And there’s no need to fork out for expensive supplements as certain foods help you pack a punch.
Follow these 3 rules and you’ll be finishing each workout with flying colours!
1. Eat a meal 3 hours before a workout
You don’t want to feel your latest meal jiggling around in your stomach during your jog. Food consumed before exercise is only useful once it has been digested and absorbed. Prevent nausea, cramping, and bloating by making sure your last meal was properly digested before you begin - a good 3-4 hours depending on the quantity and type of food consumed.
2. Carbo load an hour before a workout
Contrary to popular belief - you do actually need carbs for fuel. And a light pre-workout snack is especially important if you suffer from hypoglycaemia or low blood sugar.
Perfect snacks include
- oatmeal (or quinoa flakes for a gluten free option)
- apple slices with a teaspoon of peanut butter
- a boiled egg
- a handful of trail mix
- smamp smoothie - blend baby spinach, a frozen banana, and a dash of cinnamon with almond milk
3. Add a blast of caffeine (if you wish)
Forget the pre-workout supplements like ‘Hyper-shock Rage’ and ‘N.O. Explode’ (I’m not making this stuff up - these products actually exist). They are an overpriced blend of amino acids (that you can get from protein) and huge amounts of caffeine and natural stimulants like guarana.
However, if you do drink coffee and want to get your buzz on - a small shot of coffee has shown to be effective in increasing endurance and focus.
No, not an Orange Mocha Frappacino. Just go for a short black.
Stay tuned for next week’s post on what to eat after a workout for optimum recovery.
What’s your favourite pre-workout snack?