What is the best thing to eat before a workout?

Hey Petrica!

I love going to the gym. I want to stay fit and healthy. So, I enrolled in one. But whenever I think about hitting the gym, I am always occupied with a lot of questions. Maybe, there is no end to it. But, my first and foremost question is that what should I eat before a workout? I don’t know what to eat and how to stay fit while eating healthy. So, can you please help me with the same?

John!

Dear John,

I Hope, you are healthy!

I understand your concern. We live in an age where people heading to the gym on an empty stomach is a much serious issue. Maybe because they have succumbed to the notion that one should not eat before a workout. However, this does not mean that you can eat anything before working out either. So, the key is to find a middle way that is eating right at the right time. Exercising with a full stomach is not an ideal option. Hence, eating at the right time is crucial. Even an empty stomach can distract you while you are during your workout. The only source of fuel important for the body is carbohydrates. Hence, it is essential to consume easily digestible carbohydrates that help in preventing hunger while exercising. While all of us have different nutritional requirements, these are known foods that are good pre-workout snacks for you.

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• BROWN RICE WITH CHICKEN: 

Usually, people work out in the mornings before going to work or college, and some hit the gym in the evenings due to time constraints. So, you can have brown rice with chicken that works the best. Brown rice absorbs slowly, and it is also a good source of carbs, whereas chicken is a good source of lean meat and protein. Hence, this amazing combination is an ideal pre-workout meal for you. Usually, we require 200 to 300 calories. So, have this before your workout.

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• PROTEIN SHAKES:

Proteins help increase muscle protein synthesis. A protein shake is a good pre-workout meal for fitness enthusiasts and people who are doing regular workouts. It is good to have a protein shake after a workout. But, this can also have side effects. Hence, it is advisable to consult your doctor before having your daily dose of protein.

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• GRILLED CHICKEN, BROCCOLI, AND SWEET POTATO:

John, I am emphasizing having chicken in your pre-workout meal because it helps in building muscle mass. Although this combination is more of a meal than a snack, you can consume this as a pre-workout meal.

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• PEANUT BUTTER SANDWICH:

That’s right! Peanut butter contains nutrients that help in boosting a person’s heart health. It helps in improving blood sugar levels too. Peanut butter is rich in calories and fat, so you should consume it in moderation. This food provides a good amount of protein, along with some other essential vitamins and minerals. Hence, many fitness enthusiasts include peanut butter in their diets for numerous reasons. Nut butter is a rich source of protein, which is used for building and repairing muscles. It is a relatively low-carbohydrate food that contains a good percentage of proteins and fats. Also, with no added sugar, this does not have a significant impact on blood glucose levels. Also, people having diabetes can consume this.

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• OATS:

 Consuming oatmeal for your morning workout is great. It is a good source of fiber and contains carbohydrates too. They are rich in antioxidants called avenanthramides that lower blood pressure levels. They also contain Vitamin B which, helps in converting carbohydrates into energy. Oats are considered as the best and the least processed type snacks, boasting a lower glycemic load.

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• FRUIT AND GREEK YOGURT:

It is a deadly combination. Fruit is a rich source of carbohydrates, while Greek yogurt is considered a protein-filled punch. However, as compared to our regular yogurt, this has almost double the protein, half the sodium, and fewer carbs. So, why do they go together? The carbs present in the fruit break down quickly and helps in fuelling during your workout. On the other hand, protein is stored a little longer and prevents muscle damage.

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• ENERGY BARS:

Eating a pre-exercise bar means that you will have more energy reserves during working out. They have carbohydrates that re-energize your body. So, always make sure that your energy bar has a minimum amount of fat, fiber, and proteins.

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Also, John, eat your meal and snack before 30-90 minutes so that you don’t feel bloated. If you are eating a large meal, make sure that you wait 90 full minutes, but if you are sticking into a snack, make sure that you wait 30 minutes.

Stay healthy!

Petrica