PRE-WORKOUT FOOD | MEAL SPECIFICATION
What should I eat before a workout?
Welcome, dear friends, to this exciting and important topic at the same time.(pre-workout food)
Why is a pre-workout meal important?
Pre-workout meal specifications
Examples of pre-workout meals
Why is a pre-workout food (meal important)?
Many novice athletes ask this important question, of course, because pre-workout food is followed by many things, either negative or positive.
And to get positive results during and after the exercise, we must choose food before exercise carefully, and according to correct scientific foundations.
A lite advice:
It is usually athletes recommend that exercise be three hours after eating a meal, or after a snack one to two hours.
Still, if you exercise immediately after eating, you may become tired.
The magic solution:
The only solution to a healthy diet is to rely on the healthy dish recommended by Harvard University with a slight modification according to the type of sporting activity, obtain a variety of nutrients, and consume all the necessary nutrients, vitamins and minerals overall.
According to the article by Eblere (2008), it is ideal to choose raw foods, for example, unprocessed foods such as oranges instead of orange juice.
Eating natural foods means that the athlete gets the most nutritional value from food. When foods are processed, the nutritional value is usually reduced.
What are the specifications of a pre-workout meal?
The ideal meal that you eat before exercise should have the following characteristics:
1- Being rich in protein:
They are the nutrients that act as the building blocks of the body because every exercise involves tearing muscle tissue in the body; proteins create new muscle tissue, which grows in place of the old tissue.
“Milk is one of the best foods for recovery, as it provides a good balance of protein and carbohydrates,” says Dubost.
Milk also contains both casein and whey protein.
The combination may be particularly beneficial for athletes. Research shows that whey protein is rapidly absorbed, which can help speed recovery right after an event.
Casein is digested more slowly, which helps to ensure long-term recovery of muscles after a strenuous event. Milk also contains calcium, which is essential for maintaining healthy bones.
This helps in improving muscle tone and increasing muscle mass in the body.
Since the primary goal of every exercise should be stronger muscles, proteins are essential for any pre-workout protection plan.
2- Being rich in carbohydrates:
The Harvard Research Institute recommends relying on type rather than quantity for carbohydrates.
The kind of carbohydrate in the diet is more important than the number of carbohydrates in the diet because some sources of carbohydrates – such as vegetables (other than potatoes), fruits, whole grains, and beans – are healthier than others).
Carbohydrates help provide the energy needed for workouts, as they are the primary fuel for an athlete, especially for high-intensity workouts.
The body burns glucose in carbohydrates and stores it in the muscles as glycogen, providing the body with energy during exercise for very intense activities during the day. Which makes it ideal for consuming carbohydrates before an intense training session.
The ideal pre-workout diet for weight loss should include a balanced mix of complex carbohydrates, with a large amount of lean protein.
A diet rich in protein and carbohydrates also answers what you eat before exercising to gain weight.
Anyone aiming to increase their muscle mass while exercising should focus on obtaining energy from carbohydrate sources that feel light on the stomach that cooperate with proteins that help form new muscle tissue.
3- It should contain vegetables and fruits:
Fruits have a significant role in muscle recovery, and it should be mentioned that fruits do not contain pure fructose alone,
Fruits used in your diet contain both fast and slow carbohydrates together, so they have an essential role in building muscle.
After a high-effort workout, muscle glucose levels are usually depleted, and you want to replace them immediately with fast-digesting carbohydrates.
And here comes the role of fruits in nourishing the muscles.
Still, a small dose of protein must be taken to get more benefit.
4- It should contain little natural fat:
A good pre-workout snack for muscle building should consist of lean protein with light, easy-to-break carbohydrates.
This is because oatmeal with low-fat turkey or egg whites would be a great pre-workout meal for someone aiming at bodybuilding.
The Healthy Eating Plate encourages consumers to use healthy oils and does not set a ceiling on the percentage of calories that people should get each day from healthy sources of fats. In this way, the Healthy Eating Board recommends reversing the low-fat message that the USDA has been promoting for decades.
5- It should contain the amount of water and various liquids:
Although water is not a nutrient, numerous studies have linked water ingestion to increased performance during exercise.
It is recommended that you drink at least 0.5 liters of water 4 hours before exercise and 0.3 liters of water 15 minutes before exercise.
The Harvard Healthy Eating Board advises consumers to avoid sugary drinks.
Which are a significant source of calories – usually of little nutritional value – in the American diet.
Examples of pre-workout meals:
The great thing here is that there are so many sources of healthy and appropriate food for athletes, for example:
1- Bread, whole grains, sweet potatoes and brown rice are all rich sources of complex carbohydrates that you should eat two hours before a workout.
As such, combining these sources with protein is very good because it will keep your muscle mass from catabolism and burning.
It is a source of complex carbohydrates that will provide you with energy throughout the exercise.
2- An omelette made from whole eggs and egg whites is a rich source of proteins necessary for building muscle, try eating this meal an hour or two before exercise.
3- Protein shake is one of the best meals that you can eat an hour before exercise, as it consists of whey protein and some fruits.
In that, it will provide you with carbohydrates for energy during exercise, protein and amino acids necessary to prevent muscle catabolism expected to occur during exercise and increase muscle building rates as well.
And more :
4- 30 minutes before a workout, eat apple slices covered with peanut butter, as it is an ideal pre-workout meal to provide you with energy throughout the training session.
5- A cup of curd, garnished with a few fruits and almonds.
A piece of toast spread with peanut butter.
A bowl of cereal with skimmed milk.
An “omelette” with eggs and tomatoes on toast.
Hummus and cheese with crackers.
6- A protein shake made from milk, protein powder, bananas, and berries. Milk with breakfast cereals made with whole grains.
A cup of oatmeal with banana and sliced almonds. Whole grain bread with natural almond butter, and any kind of jam.
7- Wholegrain bread with a small amount of a protein source, an omelette salad and wholegrain bread with a little avocado and a cup of fruit.
8- Greek yoghurt with fruit. Protein bars that contain healthy ingredients. A piece of fruit, such as bananas, oranges, and apples.
There are many factors that affect the choice of your diet before and after exercise, including:
Type of activity (aerobic versus anaerobic), gender, weight, height, BMI, exercise or stage of activity (pre-workout, pre-exercise, recovery), and time of day (for example, certain nutrients are used by the body. It is more effective during sleep than when you wake up.
Therefore, it is best for you – and before starting any diet – to consult your health care provider because he will take into account both the medical and the nutritional aspects.
Sport helps you build your strength and discover many of your talents and abilities that you were unknown to have.
Finally, my friends, I hope you found this article enjoyable and useful.
I wish you a happy day and goodbye on another topic.