Pre-workout nutrition is essential to improve performance and to achieve goals. Good nutrition can help your body perform better and recover faster after each workout.
What to Eat
Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. Pairing carbs with protein before workouts can help improve performance and recovery. Staying hydrated is also important and certain supplements like creatine or caffeine might be beneficial.
Macronutrients are nutrients that your body needs in large amounts to function optimally. They include carbohydrates, protein, and fat. Each macronutrient has a specific role before a workout. Carbs are the primary source of fuel for short and high intensity exercise, while fat is the source of fuel for longer and moderate-to-low intensity exercise. Many studies have also documented the potential of pre-workout protein consumption to improve athletic performance.
Here are some suggestions for great pre-workout meals and snacks:
Chicken salad with sweet potato
Sandwich with an hard-boiled egg and avocado
Hummus and vegetables
Slice of whole-wheat bread with peanut butter and banana
Greek yogurt with fruit and granola
Whole-grain toast with peanut butter and banana
Oatmeal with berries and almonds
Apple slices with almond butter
Protein shake with banana and almond milk
Timing
The timing of your pre-workout meal is also important. Eating too close to your workout can lead to stomach discomfort, while eating too far in advance can leave you feeling hungry and low on energy. A good rule of thumb is to eat a meal containing carbs and protein 2-3 hours before your workout. If you don’t have time for a full meal, a snack containing carbs and protein 30 minutes to an hour before your workout can also be effective.
Supplements
Creatine and caffeine are two of the most popular supplements used by athletes and fitness enthusiasts. Creatine is an amino acid derivative that can support muscle and strength development, while caffeine is a natural stimulant found in coffee, tea, energy drinks, and soda that acts on the central nervous system to induce a sense of alertness. There is some evidence to suggest that taking creatine and caffeine together may improve athletic performance. 2015 research found that multi-ingredient supplements containing both creatine and caffeine may support strength and power performance. However, it’s important to note that some studies have suggested that caffeine may decrease the efficacy of creatine.
If you’re considering taking creatine and caffeine supplements, it’s important to consult with a healthcare professional first. They can help you determine whether these supplements are safe and appropriate for your individual needs and goals.
Hydration
Staying hydrated before the workout throughout the day is also important for optimal performance. Drink water before, during, and after your workout to stay hydrated and replace fluids lost through sweat.
The amount of water you should drink before a workout depends on your body weight and the duration of your exercise. A general guideline is to drink around 5 to 10 milliliters per kilogram of body weight in the two to four hours prior to your workout. For example, if you weigh 70 kilograms, you should aim to drink between 350 and 700 milliliters of water before your workout.
Bottom Line
Pairing carbs with protein before workouts can help improve performance and recovery. Staying hydrated is a must and certain supplements like creatine or caffeine might also be beneficial. For best results, experiment with different timings and nutrient compositions.
Any questions or concerns? Don’t hesitate to contact us or ask us any questions you may have 😊