Pre workout meal is important for every athlete, bodybuilder or anyone.
It is important to give importance to focus on a pre-workout meal before any workout.
If you are struggling for energy or feeling dizziness, then it’s time to take care of your pre workout meal.
A proper pre workout diet also critical as during or after workout training.
During the workout, we need a continuous flow of energy.
To allow this energy flow during a workout, we have to eat healthy nutritious foods that give you energy during the workout.
Pre Workout meal helps to stabilize your blood sugar.
Benefits of Pre-Workout Meal
1. Workout Last Long
The best part of the pre workout meal is that it provides a good amount of energy to work for longer.
If you want to train for any event or training in a gym, then a proper pre-workout meal will help you to go longer.
Usually, many athlete or bodybuilder struggle to get energy during training after few minutes of training. It may be due to not having proper diet before training.
2. Increase growth of muscle
If you are on a goal to improve your growth of muscle.
A proper diet sufficient with protein and carbohydrate will help you to gain more muscles.
Protein will synthesize to amino acids after workout and carbohydrate will allow the flow of energy. As carbohydrate is the primary source of energy protein will not be affected. Thus, protein will help to recover the break down of muscles tissue.
Thus, increase the growth of muscle is improved with pre workout meal.
3. Pre Workout Meal for Weight Loss
Does exercise with empty stomach help to lose weight?
It is mostly the question everyone asks and has a misconception.
To be clear, it will not harm your performance but also muscle density. A proper diet is important before any training activity.
A good nutrition before a workout will help you achieve your goal of weight loss. So never forget to get your pre workout meal during fat loss program.
How much To Eat?
Always try to eat foods that are required for the body. To know how much to eat it is important to know the requirement of body and workout intensity.
If you focus to do an exercise at low intensity, then 1g of carbohydrate per kg is sufficient as it will provide you 400 to 600 calories.
High-intensity exercise needs 2g of carbohydrate per kg will provide 600-800 calorie. This nutrition diet program will improve your workout performance and decrease the risk of injury.
The best time to eat pre workout meal is 2-3 hour before a workout. So try to have a meal in this period to improve your workout performance.
In a research, it has been proved that a pre workout meal has improved workout capacity. So eat 2-3 hour before a workout.
Always eat a small meal instead of a huge serving of a meal. A large meal will make you clumsy and affect your workout performance.
What to eat in Pre Workout Meal?
Pre Workout Meal should be:
Low Fat: Fat is nutrient that takes a long time to digest. So always take care that your meal contains low-fat.
Low in Protein and Fiber: Pre workout meal should contain little protein as there is less need of it during the workout. Also, reduce the intake of fiber-containing foods.
Rich in Water: Water is for any training routine. It helps your body to stay hydrated and reduce the risk of dehydration during a workout. It provides a cooling effect during training. So always include water-rich foods like fruit juice or energy drink in your food.
Include Pasta, rice, eggs, fruits and veggies in your diet. Also include water-rich foods like a milk shake, sports drink and smoothies in your diet.
Pre Workout Meal Plan
It may be considered as two parts.
Before 3 hours of Exercise or Event
- Sandwich with chicken, fish, egg or peanut butter
- Whole grain cereals or oatmeal with milk
- Rice with chicken, fish or vegetable
- Noodles with vegetables
Before 1 hour of Exercise or Event
- Fruit like apple, grapes or peaches
- 2-3 bananas is best pre workout meal
- 1 glass Fruit juice
- Smoothies or milkshake
- Energy drinks or sports bar
So you got a right idea for a good pre workout diet. Include this diet program before a workout. It can also be applied to any event.
Eat correctly and wisely to improve your sports or workout performance. Take proper care of pre workout meal and train carefully.
Refer: Best Pre Workout Foods