If you’re looking for a way to improve your workout during and after, then you might want to consider pre-workout nutrition. Eating or drinking something before the workout can not only help your energy during each set, but also help the recovery process afterwards. Keep reading to learn more about pre-workout nutrition and some helpful tips to make sure you fuel your body the right way.
1. Timing is Everything
Eating right before your workout is not going to help and may even slow you down. The best time to eat a balanced meal is around two to three hours before exercising. When thinking about a balanced meal, it should contain carbohydrates, fats, and proteins, so that you can stay energized throughout the workout and improve your performance. Plus, you want to avoid a super large meal, or else it could sit like a rock in your stomach.
2. Focus on Carbohydrates
Out of all the things in your balanced meal, the carbohydrates are the most important, as they act as the primary fuel source during workouts. Great options to choose from when building your meal include oats, brown rice, or whole grains, but make sure to eat them a couple of hours prior. If you need a boost closer to the workout, simple carbohydrates like fruit can be a great substitute.
3. Include Lean Proteins
Probably the next important thing is lean protein. While it does provide some energy, protein’s main purpose is to support muscle maintenance, especially after a grueling workout. The ideal amount of protein to include in your pre-workout nutrition is 20 to 30 grams. Eat these during the timeframe to get the best results, and your muscles will surely thank you afterwards.
4. Add Healthy Fats
Healthy fats are good in moderation. When thinking about workouts, these fats can slow digestion and help provide you with energy throughout the workout, instead of dragging halfway through. It should be noted that avoiding high-fat meals immediately before working out will keep your energy up.
5. Stay Hydrated
Drink more fluids. Hydration is key when it comes to peak performance and recovery. While the ideal option is straight water, adding an electrolyte packet or other workout-related mix is useful too. Plus, drinking fluids isn’t just for the workout; drink fluids alongside your pre-workout nutrition and even post-workout nutrition to keep your body healthy and happy.
6. Consider Supplementation
Similar to adding a pouch to your water, sometimes adding supplements like creatine or caffeine can help with your performance. If you want to add this to your workout regimen, take it 30 to 45 minutes prior to exercising for the best results. Always make sure to talk to a healthcare professional before taking any supplements to make sure it doesn’t mess with any current medications or negatively affect your health.
7. Tailor Your Intake
As with anything, everyone’s intake and pre-workout nutrition is going to vary based on personal and physical preferences. For instance, early morning exercisers may prefer a light snack or no food at all before hitting the gym. The best way to figure out your pre-workout nutrition is to find out what intake works for you based on comfort and fitness goals.
Final Thoughts
Pre-workout nutrition is a great way to jumpstart your workout with a boost of energy, performance, and recovery. When thinking about the best meal before a workout, include foods rich in carbohydrates, protein, and healthy fats around one to three hours prior. Additionally, you will want to tailor your food and fluid intake to your body to optimize the benefits of your pre-workout nutrition. By adding some of these tricks to your routine, you might see a real difference soon.