Pre-training meal suggestions -
The low-sugar content is an added bonus for those watching their waistlines too. Eat around an hour before you work out to optimise your energy. Summary: A pre-workout protein bar is a great source to set yourself up for success before, during and after your workout.
Porridge makes the ultimate pre-workout breakfast. This pre-workout food contains complex carbohydrates, which digest more slowly, and is also a great source of the soluble fibre; beta-glucan. Summary: Oats are a complex carbohydrate that can give you sustained energy, plus the bonus of fibre.
Fruit smoothies are great tasting and super-healthy. Smoothies provide a series of micronutrients that are beneficial for health and well-being. Having a fruit smoothie pre-workout is a great meal option that can provide you with a good source of fast-acting glucose.
Wholegrain Bread, sweet potato, and brown rice are great sources of complex carbohydrates that should be consumed around hours before the gym. Carbohydrates should be consumed by all those physically active, but in particular, those who carry out regular endurance activities such as cycling and running.
Enjoying sliced apple wedges with a small spread of peanut butter is one of the tastiest and easiest pre-workout foods. This is a great option for those who are on a calorie restricted diet and are watching their carb intake.
The added crunch-factor will satisfy cravings while still providing you with protein from the peanut butter and plenty of nutrients from the apple. Summary: A source of slow digesting carbohydrate along with protein and fat are a great combination to keep your body prepped for a great workout.
Omelettes made using whole eggs or just egg whites are a great source of muscle-building protein and all of the nine essential amino acids the building blocks of protein.
Omelettes should be consumed hours before a workout to avoid muscle catabolism and promote muscle growth — for added nutrients, add some greens such as spinach or kale to make the most of this meal.
Summary: Omelettes provide excellent protein and can easily be customized to include vegetables and increased satiety and energy for your workout. Homemade protein bars are super easy to make and are top of the list for on-the-go pre-workout foods. You can add everything from nuts and seeds to dried fruit and a sprinkle of chocolate — just watch the sugar content.
Summary: Making protein bars at home can help you customize the macros in your bar and give you the energy you need for a successful workout.
Last but not least, protein shakes. A good quality shake will contain plenty of nutrients and you can mix a few more bits and bobs in, such as BCAAs to really make your shake pack a punch.
By consuming a shake with a good source of fast-releasing protein, such as whey protein , with simple carbohydrates like maltodextrin powder , you can get all the pre-workout nutrients you need in a matter of minutes. Summary: Protein shakes are the perfect way to both prepare for a workout and set up your body for recovery.
Our bodies use carbohydrate stores glycogen as the first source of fuel. This is because they can be converted into ATP Adenosise triphosphate, i. energy faster than protein and fat. When we exercise, glycogen stores are quickly used up and depleted, so the body looks for new sources of energy — our muscles.
By breaking down hard-earned muscle, the body can utilise protein in the form of amino acids for energy. This is known as an anabolic environment. When considering your fitness and trying to build muscle mass, keeping track of the three macronutrients, protein, carbohydrates and fats, is invaluable to progress.
This is because, although high in energy with 9kcal per gram, fats are slow-digesting. This means, instead of making you energetic, too much can actually make you feel sluggish and heavy.
Pre-workout meals containing protein provide us with a major benefit — the prevention of muscle catabolism. By consuming a good source of protein before a workout, you can give your body the amino acids branched-chain amino acids in particular that it needs to prevent muscle breakdown, whilst aiding muscle recovery and growth.
There are two types of carbohydrates: simple, high glycaemic index GI carbohydrates, and complex, low glycaemic index GI carbohydrates. But which one is best pre-workout? This ultimately depends on your goal and the time of your pre-workout meal. Simple carbohydrates are great for 30 minutes to an hour before a workout, as they provide the body with fast-acting glucose as fuel.
By consuming low GI carbohydrates around hours before a workout, you can give your body a slow-releasing source of energy. Follow these simple timing guidelines to get into gear:. Whatever pre-workout foods you decide on, make sure that it packs a nutritional punch.
We may earn a commission through links on our site. Why Trust Us? WHEN IT COMES to fueling up for a gym session, snack time matters. Simple carbs might be your best bet, since protein, fat, and fiber all take more than an hour to pass through the stomach.
Exactly what you should eat will depend on how your body responds to different foods, says Jordyn Wallerius, R. Need some inspiration? Best Snacks Best Snacks for Weight Loss Best High Protein Snacks Best Pre-Workout Supplements Best Protein Powders for Weight Loss.
Carbs are like bolts of energy that can power you through a workout. Data suggests that carbs can improve performance, just what the doctor ordered if a gym trip is right around the corner.
Not just any carbs will do. Fiber is solid pardon the pun , but not ideal for a pre-workout snack as it sits in your stomach longer.
We suggest simply carbs, like those in energy drinks, dry cereal, and the classic peanut butter and jelly sandwich. This is a valid question, especially among the Keto diet crowd. The answer, though, is no. High-fat consumption before a workout means more work for your body breaking it down.
And that breakdown is more time consuming with fat much like fiber. Worse, if you eat a bunch of fatty snacks and then workout right away, you run the risk of GI issues. Carbs are most important but a little protein is a good idea in a pre-workout snack.
Some argue for packing the protein in right before or after a workout but the experts these days advocate for hitting protein targets over a larger scale of time, as in by the day, not hours or minutes.
If you're eating a well-rounded meal three or so hours before a workout, you're probably in good shape. This all depends on workout intensity, of course. Keep in mind that when exercising, more blood is used by your muscles that would otherwise be used by your organs to breakdown food.
Give your body enough time to process nutrients before your workout, at least a couple of hours. If you are pushed for time, go with something lighter like crackers or a banana.
If you have an hour or so, get some more protein and fat in there, per yogurt, cheese, or a protein bar. Again, this is personal, but there are some general pre-workout intake amounts to consider:.
Of course not. Listen to your body. We're trying to avoid hunger during your cross-fit routine or swimming session, but we don't want to go overboard. And if you're already on a diet, keep that in mind and opt for something lighter if you do decide to fill the fuel tank a bit before your workout.
If you do decide to go with a pre-workout snack, here are some more ideas:. Simplicity is key if you're running low on time. Here are a few quick options for when you need something, fast. If you have a bit more time, you can get a little more creative with your pre-workout snack.
You'll also have more time to digest, so you can eat a bit more if you need more fuel. Done working out and hungry? Here's what to eat.
Mark Stock is a food, drink, and outdoors writer from Portland, Oregon. He spent years making, selling, and sipping Pinot Noir in the Dundee Hills before a full return to his journalistic roots in In addition to Men's Health, he writes for SevenFifty Daily, Sip Northwest, The Somm Journal, The Drake, Willamette Week, Travel Oregon, and more.
Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider. com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober.
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