When it comes to working out, what you eat before exercise can be almost as important as the workout itself. The right pre-workout meal will help to fuel your body, improve your performance, and reduce your risk of injury. Most people ignore the importance of a pre-workout meal, or they simply don’t know what to eat. As a result, they end up eating the wrong foods, which can sabotage their workout. If you want to maximize your results in the gym, it’s essential that you fuel your body with the right nutrients before you start working out.
How To Choose The Best Workout Meal
There are a few things to keep in mind when choosing a pre-workout meal. First, you need to make sure that the meal is easy to digest. Eating a large, heavy meal before working out can lead to indigestion and stomach pain. It’s also important to choose foods that are high in complex carbohydrates and low in fat. Complex carbs will give you sustained energy throughout your workout, while fat will slow down digestion and make you feel sluggish.
Finally, you need to make sure that your pre-workout meal is sufficiently calorie-dense. This doesn’t mean that you should stuff yourself before working out, but you do need to make sure that you’re eating enough food to fuel your body. A good rule of thumb is to consume a minimum of 200 calories before working out.
The Reasons You Want to Fuel Your Body To Smash your Fitness Potential
Your body is like a car, it needs the right fuel to run efficiently. The foods you eat before working out will provide your body with the energy it needs to perform at its best. Eating the right foods will also help to improve your focus and concentration, which can be helpful when you’re trying to lift heavy weights or stay on track with your cardio workout.
What and When to Eat Before a Workout?
Now that we’ve gone over the basics of pre-workout nutrition, let’s take a look at some specific foods that you can eat before working out. Remember, the key is to choose easy-to-digest foods that are high in complex carbs and low in fat.
The 10 Best Pre-workout Foods to Help You Build Muscle Mass
1. Bananas
Bananas are a great pre-workout food because they’re high in complex carbs and low in fat. They’re also packed with potassium, which can help to prevent muscle cramps. Eat a banana about 30 minutes before you start working out.
2. Oatmeal
Oatmeal is another great complex carb that will give you sustained energy throughout your workout. It’s also high in fiber, which can help to regulate digestion. Eat a bowl of oatmeal about 30 minutes to an hour before working out.
3. Brown Rice
Like oatmeal, brown rice is a complex carb that will give you sustained energy. It’s also a good source of fiber and B vitamins. Eat a bowl of brown rice about 30 minutes to an hour before working out.
4. Sweet Potatoes
Sweet potatoes are another complex carb that’s high in fiber and nutrients. They’re also a good source of beta-carotene, which can help to improve your immune system. Eat a sweet potato about 30 minutes to an hour before working out.
5. Quinoa
Quinoa is a nutrient-rich grain that’s high in complex carbs and protein. It’s also a good source of fiber, vitamins, and minerals. Eat a cup of quinoa about 30 minutes to an hour before working out.
6. Greek Yogurt
Greek yogurt is a great source of protein, which is essential for muscle growth. It’s also a good source of calcium, which can help to improve bone health. Eat a cup of Greek yogurt about 30 minutes to an hour before working out.
7. Chicken Breast
Chicken breast is a lean source of protein that’s low in fat. It’s also a good source of niacin, which can help to improve blood circulation. Eat a chicken breast about 30 minutes to an hour before working out.
8. Fish
Fish is a great source of protein and omega-3 fatty acids. It’s also a good source of vitamin D, which can help to improve bone health. Eat a piece of fish about 30 minutes to an hour before working out.
9. Broccoli
Broccoli is a nutrient-rich vegetable that’s high in fiber and antioxidants. It’s also a good source of vitamins A, C, and K. Eat a cup of broccoli about 30 minutes to an hour before working out.
10. Beans
Beans are a great source of complex carbs and protein. They’re also a good source of fiber, vitamins, and minerals. Eat a cup of beans about 30 minutes to an hour before working out.
What not to Eat Before a Workout?
Now that we’ve gone over some of the best foods to eat before working out, let’s take a look at some foods that you should avoid. These foods can be difficult to digest and may cause gastrointestinal issues.
1. Fried Foods
Fried foods are high in fat and can be difficult to digest. They can also cause gastrointestinal issues, such as indigestion and heartburn. Avoid eating fried foods before working out.
2. Processed Meats
Processed meats, such as sausage and bacon, are high in fat and sodium. They can also be difficult to digest and may cause gastrointestinal issues. Avoid eating processed meats before working out.
3. Dairy Products
Dairy products, such as milk and cheese, are high in fat and can be difficult to digest. They can also cause gastrointestinal issues, such as bloating and gas. Avoid eating dairy products before working out.
4. Sugar-sweetened Beverages
Sugar-sweetened beverages, such as soda and energy drinks, are high in sugar and calories. They can also cause gastrointestinal issues, such as bloating and gas. Avoid drinking sugar-sweetened beverages before working out.
5. Alcohol
Alcohol is a diuretic and can cause dehydration. It can also be difficult to digest and may cause gastrointestinal issues. Avoid drinking alcohol before working out.
The Bottom Line
Eating the right foods before you work out is important for optimizing your performance and building muscle. Complex carbs, such as oatmeal and sweet potatoes, are great for sustained energy. Protein-rich foods, such as chicken and fish, are essential for muscle growth. And nutrient-rich vegetables, such as broccoli and beans, are high in fiber and antioxidants. Avoid eating fried foods, processed meats, dairy products, sugar-sweetened beverages, and alcohol before working out.
We hope that our article on the best foods to eat before working out was helpful. If you have any questions or comments, please feel free to reach out to us. And be sure to check out our other articles for more tips on how to live a healthy lifestyle!
