Fuel Up Your Workouts

Fuel Up Your Workouts

Easier said than done! In a hustle and bustle of today’s “instant” life, we often pay less regard to the pre-workout and the post workout meals. Now I can see some raised eyebrows with surprise. Wondering that how will you reduce by eating just before exercise?

Indeed, if you are one of those fitternity members, then you might be knowing the importance of this meal which should never be compromised on.

And if you didn’t know this then this post is to make sure you never skip a banana before that 5 km run. This is a guide for runtastic players who want to improve their performance.

Why pre-workout meals?

Consider your body as a car. So, without petrol would the car function? On the similar lines, it is essential to eat before a workout. Else, you are at the risk of slow results and of course injury to the muscles.

It is always advisable to have a balanced meal consisting of the three important macronutrients viz carbohydrates, fats, and proteins in the right proportion.

The benefits of a pre-workout meal are:-

  1. More energy:- It is a known fact that body breaks down carbohydrates and uses glycogen stores to produce energy. Eating carbohydrates will definitely mean more energy while at workouts.
  2. Increase muscle Anabolism and reduce catabolism:- If you are building on muscles then let not your hard-earned muscles wear up by not eating before the exercise. The amino acids from the muscles will be used by the body after the glycogen stores, thus depleting the muscles. Enhance your muscle-protein synthesis by getting a great pre-workout meal.

So what should I eat before my exercise?

Fats:- As much as fats are a great source of energy they can also make you sluggish and lethargic.
Proteins:- A great source of protein can increase the amino acids levels which can be used by the body after glycogen stores get over and before the body utilizes its muscle protein.
Carbohydrates:- If the workout is scheduled within 30 min-1 hours, then having a simple carbohydrate diet sounds great else always bank on the complex low GI carbohydrates which will not allow a sudden dip in the blood sugar levels.

Here are a few examples of pre-workout meals:-

  • Bananas :-Natural sugar, fibers, simple carbohydrates. A great source of potassium as it is, this fruit is my favorite pre-workout snack.
  • Curd/ Greek yogurt & goodness of dry fruits:– You may consider this meal to be consumed an hour before the exercise. The dry fruits are a rich source of sugar and protein is coupled with the greek yogurt.
  • Oats and porridge:- This can be eaten before an hour of long workout stretch.It is indeed a great source of soluble fiber and complex carbohydrates.
  • Rice, chicken and the vegetables:- The best source of lean protein and carbohydrates this meal can be consumed before 2-3 hours of your workout.
  • Fruit smoothies:- Prefer this when you are low on energy and you want fast acting glucose.
  • Omelet:- Promote muscle growth by having omelet before 2-3 hours of workout.
  • Protein Bars and Protein Shakes:- This protein loaded bars or shakes are the best consumed for another quick go work-out.
  • Apple and peanut butter:-  So if you have 30 min for your workout and you want some quick bite then this is the best option.
  • Roti, Ghee, and Jaggery:- For Indians, this is a great option to munch before a workout.

Try some of these pre-workouts and let us know how was your training session? Did you feel energetic through it or lethargic. Also, if you are already having preworkout meals and if we have skipped something please feel free to add.

The article is written as part of the #SuperBloggerChallenge2018 by #Instacuppa conducted by HealthWealthBridge.comFashionableFoodz.com and AllAboutTheWoman.comand should not be repurposed, republished or use otherwise. The content herein is owned by the blogger. SuperBloggerChallenge2018 is not responsible for any infringement caused.

Snehal Joshi

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

  • Jeanine Byers
    Posted at 17:14h, 06 April

    I definitely saw some things on that list that I could eat before working out, but I probably would choose a protein shake. If I need to be working out in an hour, anything heavier might still be there while I am trying to exercise.

  • Tammy Fuller
    Posted at 18:07h, 06 April

    I’m curious to learn what roti and jaggery are.

    • admin
      Posted at 23:52h, 06 April

      Tammy, Roti is a flatbread made of whole wheat flour and Jaggery is made from Sugarcane, it is the rawest form of sugar which is the healthier.

  • Holden Caulfield
    Posted at 06:55h, 07 April

    Although it may not be the best, I cannot seem to eat anything as a pre-workout meal. I have the best workouts on an empty stomach.

    • admin
      Posted at 20:37h, 09 April

      That may actually suit some people. Not sure though whether I would be able to do it. Thanks Paul for dropping by.

  • Martha
    Posted at 00:11h, 08 April

    Well I think I’m doing things backwards. I usually start my cardio bike workout as soon as I wake up. I probably do that because if I go downstairs to eat first, I wouldn’t better going back up! Maybe I should take a banana upstairs the night before.

    • admin
      Posted at 20:32h, 09 April

      Yes That is a great option. I too have to go down get my banana and come up again. It is better to be ready for the workout a night before.

  • Dr.Amrita
    Posted at 20:16h, 09 June

    An omlette is my go to snck pre workout.A very important part of healthy life is a smart diet.

    • admin
      Posted at 11:09h, 11 June

      Thank you amrita for stopping by.

    • admin
      Posted at 11:18h, 11 June

      Thank you Amrita.

  • Saee
    Posted at 17:27h, 28 July

    Seriously…. Adhi potoba mag vithoba

    • admin
      Posted at 15:57h, 30 July

      So true.