Getting ready for a workout involves more than just lacing up your sneakers and grabbing your water bottle. What you eat before your training session plays an essential role in maximizing your performance. Whether you are going out for a run or if you are going for a strength workout, whether you are a powerlifter or a bodybuilder, or someone trying to improve their health and fitness, the food you eat before your training session provides the fuel your body needs to perform at its best.
In this article, we will discuss all the things you need to keep in mind before designing a pre workout meal.
1. CARBOHYDRATES:
One of the first thing to keep in mind while setting up a pre workout meal is to add enough amount of carbohydrates. Your body needs carbohydrates for the session. For the strength training athletes, 1 gram of carbohydrates per kg bodyweight is generally enough to sustain a 1 – 1.5-hour workout. For endurance athletes, 1-2grams of carbohydrates per kg bodyweight Some endurance athletes can go up to 3-4grams of carbohydrates per kg bodyweight depending upon their fitness training intensity and duration.
2. PROTEIN:
Protein is essential for multiple functions in our body. Pre workout protein can create an anabolic environment in your body. Generally, people should aim for 25-35 grams of protein or 0.5 grams of protein per kg bodyweight in their pre workout meal.
3. DIGESTSION:
Pre workout meal must be something that you can digest comfortably before your workout. As for the pre-workout, make sure that your pre workout is not leaving you feeling heavy or bloated for the workout.
4. FATS:
Fats are generally slow digesting and essential for optimal body functions, but when it comes to a pre workout meal, fats are not that important. Ensure proper fat intake throughout the day. For the pre workout meal, stick to 0 to 20grams of fat.
5. TIMING:
Generally, pre workout meal should be consumed 30-90 minutes before the workout and based upon the timing the food sources and amount can vary. If you are consuming your pre workout meals then focus on foods that can be easily digested, like simple carbohydrates, whey protein with close to 0 grams of fat, while those having a pre workout meal 90 minutes before their workout have foods with low to moderate glycemic index combined with foods of high glycemic index and they can keep some fat as well. For those aiming for higher carbohydrate intakes in their pre-workout meals (endurance athletes) should aim to consume those carbs in 2-4 hours before workout.
6. NITRATES:
Nitrate rich foods like beetroot, pomegranate in your pre workout meal can also help you improve exercise performance which can help you perform well on your high intensity training days.
7. COFFEE:
Consuming 200-300mg of caffeine 30 minutes before your training can have a significant positive impact on your training performance, but this could be a bad choice for people with certain conditions like hypertension, tachycardia, arrhythmia, anxiety disorders or sleep disorders. If you are facing any health issues, consider talking to your doctor before adding caffeine.
A well-planned pre-workout meal can have a huge positive impact on your exercise performance. The recommendations in this article are for the healthy adults who are training regularly. Exposure about diet and nutrition is an essential first step for healthy and active lifestyle. Some investments give lifetime returns. Spending on a fitness nutrition course can help you get deep insights related to your daily nutrition. Finding a good nutrition course in India is no longer a pyramid task but finding the best nutrition course in India can be challenging one. You can start searching for online nutrition certification courses in India which are accredited from renowned organization like ACE or Precision Nutrition.
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