But have you ever thought about what you should be eating or drinking before a workout<\/strong>? Though it might not feel right to fill up before working out (we’ve all heard our titos<\/em> and titas<\/em> tell us not to eat an hour before swimming), pre-workout meals play an essential role in maintaining and improving your health and fitness.<\/p>\n\n\n\n When it comes to fitness and nutrition<\/strong>, the pre-workout meal can actually be a great tool in making sure that you get the energy boost you need to maximize your workout. After all, your body needs fuel<\/strong> to workout and you get that fuel from the food you eat.<\/p>\n\n\n\n So if you want to have laser-sharp focus<\/strong> and effective workouts<\/strong> or if you’re looking for something more nourishing than a bland whey protein shake, then read on for some of the best meals to eat before working out!<\/p>\n\n\n\n What they do:<\/strong> Though carbohydrates are usually seen as the enemy<\/em> when it comes to losing weight, they’re actually an essential food group<\/strong> and an important part of any diet! In terms of a pre-workout food, eating a lot of carbs (also known a carbo-loading<\/strong>) helps your body store glycogen, giving your body those energy reserves<\/strong> that you’ll need deep into your workout.<\/p>\n\n\n\n Perfect for:<\/strong> Long, endurance-based cardio sessions like jogging (or even running a marathon!) and before sports events or competitions. <\/p>\n\n\n\n When to eat:<\/strong> Professional athletes carbo-load for up to a week<\/strong> before their event but if you’re just gearing up for a long run, then eating your carbs three to six hours<\/strong> before your workout should be the ideal window.<\/p>\n\n\n\n Sample meal:<\/strong> A classic bowl of spaghetti and meat balls<\/strong> is hard to beat and easy to make. If you don’t like pasta, then wheat bread, rice, and other grains<\/strong> will do the trick. Want to make sure your carbo-loading sessions still stay healthy? Skip the garlic bread and Parmesan cheese<\/strong>.<\/p>\n\n\n\n What they do:<\/strong> The classic combo for those bulking up and looking to build muscle<\/strong>, meat and vegetables are a basic but effective pre-workout meal. The combination of protein and fat<\/strong> from the meat along with the carbohydrates<\/strong> from the vegetables ensure that you have a steady stream of energy<\/strong> throughout your workout and that your body is able to recover quicker and more efficiently<\/strong> afterwards! <\/p>\n\n\n\n Perfect for:<\/strong> Intense weightlifting and resistance-based workouts that will beat your muscles up.<\/p>\n\n\n\n When to eat:<\/strong> Chow down on your preferred plate of protein, carbs, and fat three hours<\/strong> before you start lifting for that sweet recovery boost.<\/p>\n\n\n\n Sample meal:<\/strong> Grilled (or steamed) chicken with a side of steamed vegetables are a time-tested pair that will get you through even the toughest of weightlifting sessions.<\/p>\n\n\n\n What they do:<\/strong> High in antioxidants<\/strong>, bursting with natural, energy-boosting sugar<\/strong>, and easy-to-digest<\/strong>, fruits have always been a healthy food choice but it works double-time when you eat it before you workout because it helps your body stay hydrated<\/strong>, as well. <\/p>\n\n\n\n Perfect for:<\/strong> Shorter and lighter sessions of cardio such as yoga, Zumba, or Pilates<\/strong>. <\/p>\n\n\n\n When to eat:<\/strong> Unlike a bowl of carbs or steak and potatoes, fruits are very easy to digest- making it the perfect pick-me-up thirty to forty-five minutes before your session<\/strong>.<\/p>\n\n\n\n Sample meal:<\/strong> Any bowl of your favorite fruits can do, but some of the best ones are bananas, berries, apples, and watermelon<\/strong>. You can add Greek yogurt<\/strong> for that extra boost in flavor, texture, and antioxidants. <\/p>\n\n\n\n What they do:<\/strong> Freshly-made and organic smoothies contain all the benefits of fruits and vegetables<\/strong> with the convenience of consuming it in a blended and easier-to-digest<\/strong> drink. You can also add other healthy energy boosters to the mix such as almond milk, chia seeds, and vitamin supplements.<\/strong><\/p>\n\n\n\n Perfect for:<\/strong> A short but high intensity burst of cardio like indoor cycling<\/strong>. <\/p>\n\n\n\n When to eat:<\/strong> Since blended smoothies are so easy to break down and digest, you can drink one up to thirty minutes<\/strong> before you start sweating.<\/p>\n\n\n\n Sample meal:<\/strong> The great thing about smoothies is that you can make it exactly how you like it<\/strong>– you’re only limited by what you have and the blends you can imagine! Our go-to pre-workout smoothie? A nice mix of blueberries, banana (frozen and sliced), almond chocolate milk, chia seeds, and a scoop of whey<\/strong>. <\/p>\n\n\n\n Now that you know some of the things that you should be eating, it’s time to get familiar with what not to eat before a workout<\/strong>. <\/p>\n\n\n\n Basically, you want your stomach and digestive system to be operating smoothly by the time you’re doing your workout, so you should avoid food that is hard to digest<\/strong>. <\/p>\n\n\n\n This means “no” to the usual list of greasy and fried food<\/strong>, sugary and carbonated drinks, heavy desserts and pastries, and even spicy food<\/strong>. Surprisingly, you should also avoid generally healthy options like leafy vegetables<\/strong>, cruciferous vegetables like broccoli<\/strong>, beans<\/strong>, and legumes<\/strong> due to their fibrous and hard-to-break-down nature.<\/p>\n\n\n\nWhy Pre-Workout Meals are Important<\/h2>\n\n\n\n
1. Carbs, carbs, carbs!<\/h2>\n\n\n\n
2. Meat and Veggies <\/h2>\n\n\n\n
3. Fruit Bowls<\/h2>\n\n\n\n
4. Smoothies<\/h2>\n\n\n\n
Pre-Workout Food to Avoid<\/h2>\n\n\n\n