Pre workout nutrition can be taken in the form of a meal, a snack or a supplement. Each of which, the timings may vary – but protein should be a key nutrient in all of them to support muscle maintenance and growth, so that you can make every rep count.
It’s a no brainer that your body requires energy to exercise to its maximum potential. Whether it is high intensity interval training or endurance training, your energy levels must be high to prevent your muscles prematurely feeling fatigue, or completely exhausted. Food and supplements before your workout, when chosen carefully, can help support your workout and delay the feeling of fatigue by boosting energy levels.
Carbohydrates are directly linked to the body’s energy levels. They contain glucose, which help to increase glycogen levels for later blood sugar use in the body. With blood sugar levels elevated, energy is readily available to be burned.
Energy levels deplete rapidly during exercise and intra and pre workout supplements can help to ensure muscle stores and energy levels remain high for optimum performance. By topping up the stores you built pre workout during exercise with an intra and pre workout supplement, you can help support your workout plan and training goals.
Here we explore the three types of pre-workout you can consume
Best Pre workout meal should be stacked with two of the main macronutrients: protein and carbohydrates, and should be eaten around two hours prior to exercise so that your body has enough time to digest it properly and put it to good use. The aim of a pre workout meal is to saturate your muscle stores and provide your body with sufficient levels of energy.
Chicken, tuna, brown rice, vegetables, or an omelette packed with protein are ideal for a best pre workout meal. Carbohydrate is your priority before your workout. This is your opportunity to eat a meal rich in the key nutrients to prepare you for a pre workout. It should consist of around 300-400 calories and should fill you but not leave you feeling exceptionally bloated.
Pre workout Snacks can be eaten closer to your workout time, usually around 30 minutes before exercise begins. Only simple carbohydrates and protein should be consumed at this stage – complex carbohydrates cannot be digested in time for your best pre workout. Some example snacks are:
Peanut butter on rice cakes Tuna on white toast
1-2 hardboiled eggs
Greek yoghurt and berries
Your snack should be easily digestible.