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Our body requires food to function, and never more so than during a workout session. When exercising, our muscles are fully active, our cardiovascular system is at full tilt, and we need energy to complete our exercise sequence. Consuming a healthy meal 1-3 hours before your workout can be an excellent way to replenish your energy reserves and utilize them during workouts.
A pre-workout meal ensures that you don’t go hungry during exercise and avoid the risk of muscle fatigue. Such a meal can provide the necessary energy and enhance your performance at the gym. A healthy and nutritious pre-workout meal consists of a combination of complex carbohydrates, proteins, and healthy fats. In this blog, let us look at the key components of a healthy pre-workout meal and foods to avoid before working out.
Key Components of a Healthy Pre-Workout Meal
Complex Carbohydrates
Our body derives energy from carbohydrates, which are the main source of energy for our muscles. Opt for complex carbs in your pre-workout food like whole grains, oats, sweet potatoes, and brown rice. These carbohydrates provide a steady release of energy during your workout, preventing sudden spikes and crashes. Also, ensure that you go too heavy on carbs immediately before your workout. Give your body about 2-3 hours to digest the carbs before you hit the gym.
Protein
Proteins are vital components in muscle repair and growth, which is very useful during workouts. Including a moderate amount of protein in your pre-workout meal aids in preventing muscle breakdown during exercise. Studies have shown that a combination of carbs and proteins in a pre-workout meal is effective in decreasing muscle damage.
Healthy Fats
Although fats are not the main source of fuel for short and high-intensity workouts, they’re an effective fuel source for long workouts of moderate to low intensity. Fats are a good option for people following low-carb diets. They can consume a pre-workout meal consisting of a 2:1 or 1:1 ratio of fat to protein.
Hydration
Apart from foods that fuel our body and provide energy, another vital component of a pre-workout meal is water. Keep your body hydrated before, during, and after a workout to optimize performance and replenish body fluids.
Foods to Avoid Before Your Workout
Certain foods can be heavy on the stomach, cause bloating or hinder your performance if consumed before a workout. Here are some foods that you should avoid in your pre-workout meal.
Highly Processed Foods
Foods high in refined sugars and unhealthy fats can lead to energy crashes and digestive issues. Avoid unhealthy foods like candies, pastries, and fried foods.
Large Meals
Consuming heavy, large meals right before your workout can divert blood flow to the digestive system, making you feel sluggish during exercise. Aim for a balanced meal, but avoid overeating. If you’re consuming a full meal, ensure that you exercise only after 2-3 hours.
Fibre-rich Foods
This may seem surprising because a fiber-rich diet is a healthy diet and great for the gut. However, you should avoid consuming high-fiber foods right before a workout because they’re harder to digest. This can lead to uncomfortable workouts and feeling stuffy and bloated.
Carbonated Beverages
Carbonated drinks can lead to excessive gas build-up and bloating, rendering your workout routine uncomfortable. Avoid carbonated beverages right before a workout.
Spicy Foods
Spicy foods can cause heartburn and discomfort during exercise. Save them for post-workout meals when your body's digestive system has settled.
The Right Time For A Pre-Workout Meal
Finding the right timing for your pre-workout meal is crucial. Eating too close to your workout can lead to discomfort, while consuming it too early may leave you feeling hungry during exercise. Aim to have your meal about 1 to 3 hours before your workout to strike the perfect balance.
Thus, your pre-workout meal plays a vital role in ensuring you have the energy and stamina needed to perform at your best during exercise. Focus on consuming a well-balanced meal containing complex carbs, protein, and healthy fats while avoiding processed and high-fiber foods.
If you want a tailor-made pre-workout diet plan that consists of your favorite healthy foods, download the FITPASS app today. Not only can you find excellent gyms near you for your workouts, but with a FITFEAST membership, you can also get a highly accessible, expert nutritionist who can create diet plans for you based on your fitness goals.
