Pre-workout nutrition is the foundation of success, whether it’s gaining mass or burning fat. And so, in order not to sound unfounded, I will now present a list of products that, in my opinion, must be included in your diet before heading to the gym.
But, why do you need to eat before a workout? It’s like refueling a car. Without fuel, you won’t go far. If you’re going to work out in the gym for an hour or two, no matter whether you’re running, lifting weights, or pedaling, you need energy. The right products, rich in proteins and carbohydrates, will not only give you this energy, but will also help your muscles recover after the workout.
Our team has kindly prepared for you a list of foods that are an excellent source of energy and benefits for the body, which you can eat before training!
Bananas: Energy and Potassium – Two in One!
Bananas are a really cool choice before a workout, especially if you need a quick boost of energy. They are full of carbohydrates that will instantly give you the boost you need for a good workout. But that’s not all!
- Bananas contain both fast and slow carbohydrates. Fast carbohydrates give you an immediate boost, while slow carbohydrates maintain energy throughout your workout. This is just what you need to avoid running out of steam in the middle of a set.
- Potassium is an electrolyte that plays an important role in muscle contraction and the transmission of nerve impulses. A lack of potassium can lead to cramps, weakness, and fatigue. Bananas are a great way to replenish potassium before a workout.
If you are one of those who are used to running to the gym right after waking up, without having time to eat breakfast, a banana is your best friend.
- It is easily digestible and does not leave a heavy feeling in your stomach.
- A banana will give you the energy you need to start your workout on a high note.
- And here is an important point! A banana before a workout is great, but do not forget about a full breakfast afterwards. About half an hour after the workout, you need to eat something protein-rich to help your muscles recover and grow. For example, this could be an omelet, cottage cheese or a protein shake.
Oatmeal: Fiber and Carbs – Strength in Slow Release
The main advantage of oatmeal is its high fiber and complex carbohydrate content. It slows down the digestion of carbohydrates, which leads to a gradual release of energy. This means that you will not feel sharp jumps in blood sugar and will be full of energy throughout the entire workout. And complex carbohydrates are the main source of energy for the body. Unlike simple carbohydrates, which are quickly broken down and cause a sugar surge, complex carbohydrates are released gradually, providing long-term nutrition to the muscles.
But if you think that oatmeal is a boring and monotonous porridge, then you just don’t know how many interesting things you can make from it! The Internet is full of recipes for oatmeal dishes that you can cook before training. These can be oatmeal pancakes, cookies, bars or even oatmeal bread. The main thing is to experiment and find what you like best.
To make oatmeal tastier and healthy, you can add various ingredients to it, such as fruits, berries, nuts, seeds, honey, spices and protein powder.
Recipe “Oatmeal with berries and fiber”:
This recipe is a great example of how you can make oatmeal tasty, healthy and nutritious.
Ingredients:
- Rolled oats - 30 gr. (choose whole grain flakes, they contain more fiber)
- Currants - 10 gr. (you can use fresh or frozen)
- Cranberries - 10 gr. (also fresh or frozen)
- Cherries - 10 gr. (pitted)
- Kefir 1% - 50 gr. (can be replaced with yogurt or milk)
- Siberian fiber - 3 gr. (additional source of fiber and nutrients)
- Honey - 3 gr. (for sweetness)
- Water – 20 gr. (boiling water)
Preparation:
- Mix rolled oats with berries.
- Pour boiling water over and let it brew for 5-10 minutes.
- Add honey, Siberian fiber and kefir.
- Mix everything thoroughly and serve.
Why is this recipe so good?
- Contains everything you need: Carbohydrates (rolled oats), protein (kefir), fiber (rolled oats, Siberian fiber, berries), vitamins and minerals (berries).
- Easily digestible: Does not cause heaviness in the stomach.
- Tasty and healthy: Thanks to the berries and honey, the oatmeal becomes more pleasant to taste.
- Quick to prepare: Just a few minutes, and you have a full snack ready.
It is best to eat oatmeal 1-2 hours before training, so that the body has time to digest the food and absorb nutrients. The serving size depends on your individual needs and the intensity of the workout. If you train intensively, you can increase the amount of rolled oats to 50-60 grams. But if you are allergic to any of the ingredients, then replace them with other products.
Caffeine - Analogue of Pre-Workout
Interesting fact: many athletes, seeking to improve their results, add caffeine to their morning pre-workout drink. And it’s not just about the invigorating effect. Caffeine, as practice shows, helps you train longer and more intensely.
The main reason is caffeine’s ability to mask fatigue. Imagine that your body gets the “green light” to continue training, even when your strength is running out. This allows you to overcome your usual limits and give it your all.
In addition, caffeine stimulates the process of fat burning. It promotes the release of fatty acids from fat cells, which are then used as energy. It turns out that caffeine helps not only train harder, but also get rid of excess weight.
- How much is optimal? The optimal dose of caffeine is 3-6 mg per kilogram of body weight. For example, for a person weighing 70 kg, this would be 210-420 mg of caffeine.
- When to drink? It is best to take caffeine 30-60 minutes before training. This time is enough for the caffeine to be absorbed and begin to act.
- Source: Caffeine can be obtained from coffee, tea, energy drinks or special sports supplements. It is important to remember that the caffeine content in different sources may vary. For example, a cup of coffee can contain from 50 to 150 mg of caffeine, and an energy drink - up to 300 mg.
Fruit-Protein Shake
A fruit-protein shake is the best choice before a workout. It provides your muscles with fast-digesting protein and combines carbohydrates that provide energy gradually. Simple carbohydrates start working after 15-20 minutes, complex carbohydrates after half an hour, maintaining tone throughout the workout.
It has been proven that protein before a workout helps restore muscles and reduces the risk of injury (Journal of the International Society of Sports Nutrition).
Recipes:
- Mojito - 150 ml milk, 50 g green apple, 50 g kiwi, mint, honey, ice. Refreshes and invigorates.
- Vitamin - 150 g low-fat yogurt, 100 g strawberries, 50 g currants, honey. Strengthens the immune system.
- Pineapple - 50 g pineapple, 150 ml milk, 50 g cottage cheese, coconut flakes, cinnamon, spoon of jam. Tropical flavor.
- Caribbean party - 150 ml coconut milk, coconut flakes, 50 g pineapple, 50 g papaya. Exotic.
- Strawberry pleasure - 150 g low-fat yogurt, 100 g frozen strawberries, 1 kiwi, honey. Classic flavor.
Experiment with ingredients and find your perfect pre-workout shake!
Dried Fruits and Egg Whites
Egg whites are the best choice before a workout. The yolk contains a lot of fat, which slows down digestion and causes heaviness. One egg white contains about 4 grams of protein, with no fat at all.
Dried Fruits: quick energy when time is short. If you have a couple of minutes left before a workout, dried fruits are the perfect snack. Fast carbohydrates will provide energy without the feeling of heaviness. Dried berries, dried apricots and pineapple are the best choice. A quarter of a glass is enough.
Greek Yogurt
Greek yogurt has double the protein and a minimum of sugar compared to regular yogurt. If you are not lactose intolerant, it is a great source of energy without heaviness in the stomach. An alternative is cottage cheese with a similar protein content.
How much Greek yogurt should you eat before training? Optimally, 150-200 grams 30-60 minutes before the start of training. This amount is enough to provide the muscles with amino acids and maintain energy throughout the entire workout, without discomfort in the stomach.
In conclusion, contrary to popular belief, training on an empty stomach for weight loss is counterproductive. The body experiences stress and switches to “saving” mode, storing fat and using proteins/carbohydrates as energy. Fats are not burned.
Key rule: 45-60 minutes between meals and training. This is necessary for normal digestion and avoiding heaviness. No training on an empty stomach! An hour before training, carbohydrates, proteins and fats are needed in an optimal ratio.
- Morning: A light breakfast is a must, do not overeat.
- Evening: An hour before training - food rich in complex carbohydrates and proteins. If you have a fast metabolism, add some fast carbohydrates.
Make a pre-workout menu taking into account these recommendations and the list of recommended products (see source) so that training is easy and maximum efficiency.
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Good anabolism to all!