Some people don’t eat before they workout – cause, you know, they avoid making stomach full, uncomfortable, and hurt while doing exercises.
However, if you have suitable foods before your workout, you can keep your blood sugar steady, and if you’re too hungry, you can avoid stomachache. Didn’t you catch my memo about INTUITIVE EATING?
The CARBS provides you with the glucose stored in your muscles for fuel. So you need to make sure you have some CARBS in daily meals, or you will become easily depleted and your exercise outcomes will diminish.
PROTEIN (take in alone or with carbs) has been shown to boost muscle synthesis when eaten prior to exercise. People should aim for 20-30g per serve for a full meal and 10-20 for a snack. Studies and studies have demonstrated the potential of pre-workout protein consumption to improve performance. if you can’t eat before, try to get some in soon after as it’s also shown to be of great benefit within an hour after the training.
How about FAT? Several studies have investigated the effects of fat intake on sports performance. However, these studies just looked at high-fat diets over a long period, rather than before the workouts. Eating something with fat before a workout makes me feel sluggish and nauseous, so I stay away from it, but if you want, have a bit for a well-rounded meal or snack.
HERE ARE MY FAVORITES OF WHAT TO EAT RIGHT BEFORE A WORKOUT:
These are the right fuel that will give you plenty of energy for cardio and strength training, without depleting you.
1. Protein powder, Blueberries, and Oatmeal
Whole oats are a delicious complex carb that is rich in fiber to make you full and your digestion system healthy. Mix with 25g of your fave protein powder, and water, or almond milk. Add with a big handful of blueberries and you have some nutritious pre-workout fuel.
You can add a dollop of plain Greek yogurt into the mix too for extra protein and creaminess.
2. Protein Smoothie
Blend a scoop of your fave protein, a dollop of cottage cheese, and a handful of frozen fruit like raspberries or mango. Pour a bit of water or almond milk to make a delicious smoothie that is high in protein! I prefer adding 1/2 tbsp of psyllium too for extra fiber.
If you want to feel extra healthy, add some greens powder or collagen too and enjoy it!
3. Wholegrain toast + scrambled eggs
I actually love eating brown bread (there’s no sugar or crap in the ingredients list) with 2-3 scrambled eggs to fuel up!
If you wanna prepare this meal the night before, soft-boil a carton of eggs in bubbling water for 7 minutes then soak under cool water and put in refrigerate to use during the week.
4. Greek Yoghurt with Cinnamon and Banana
Make a bowl of plain greek yogurt (a great source of protein) and add some carbs with sliced bananas, especially lady finger bananas because they’re a little smaller and sweeter (more sugar as well as more glucose for muscle fuel). The cinnamon helps to slow the blood sugar spike, plus it tastes epic for your healthy snack.
5. Rice cakes plus Chia and Cottage Cheese
If you can have brown rice cakes, that’s great. Top it with a sprinkle of chia and cottage cheese or even a drizzle of honey if you want something sweet. A no-cook, fast snack that won’t leave you feeling weighed down.
What do you love eating before a workout? Drop your suggestions in the comments below! I’d love to hear it.