The term “pre-workout” has become synonymous with this idea of taking an energy boosting supplement before you begin to work out. With this idea; however, has come the notion that it is preferable to supplement instead of eating a whole food pre-workout meal. Supplements are great but they are only there to complement your diet. Want to do a pre- and post-workout shake? Great. Just make sure that your supplements aren’t taking precedence over your whole food choices. Let’s take a look at 3 pre-workout meals you should try before a workout to boost your results.
How Long to Eat Before a Workout?
Pre-workout meals should be consumed roughly two to three hours before you plan on hitting the weights. This gives your body enough time to break down the food, assimilate the nutrients, and leave you ready to go while leaving you feeling satiated.
Macronutrients to Focus On
You probably already know that protein is the go-to macronutrient for fitness goals but when it comes to your pre-workout meals, you want to aim for specific types of proteins, carbohydrates, and fats.
Make sure you’re eating a lean protein like eggs, chicken, or salmon. Avoid “heavy” protein such as beef as it may not digest in time and it will leave you feeling weighed down.
Carbohydrates should be slow digesting. Avoid sugary or simple carbs. Whole wheat bread, brown rice, quinoa, and sweet potatoes: these are great examples of slow digesting carbohydrates to add to your meal.
Finally, we have fats. You should be focusing on healthy fats that are rich in Omega 3, 6, and 9 fatty acids. A moderate portion of fat will keep you satiated well past your workout. Some great examples of healthy fats are cashews, pumpkin seeds, and coconut oil.
Here are 3 quick and easy pre-workout meals:
This is the standard bodybuilding meal. To spice it up a bit, feel free to season to your delight. Just make sure you’re using brown rice. Also, be sure to avoid the croutons and use an olive oil-based dressing.
If you’re an early riser, try eating this perfect workout breakfast. Make scrambled eggs with spinach tossed in. Have whole wheat toast and top it with peanut butter. Finally, wrap up your breakfast with Greek yogurt as it contains a high protein content without the dairy-based fat.
The nice thing about salmon is that it kills two birds with one stone: it is packed with protein and it also has plenty of amazingly healthy fats. The sweet potato will be your ticket to ideal carbohydrates. When you eat vegetables, try to focus on dark and leafy greens.
Tell Us What You Think!
Do you eat pre-workout meals?
Have your own recipe or combination of foods?
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