Grab Best Fitness Blog Feed... By Karli Taylor
What to eat pre-workout has long been an area of uncertainty for athletes and recreational exercisers alike. Should we just eat the same stuff we would consume at a normal meal time? What about a protein bar or a meal-replacement shake? Far too often, the result of this confusion ends up being either a cup of coffee, a few swigs of Gatorade, or in the worst cases, nothing at all.
Though there is not a single magical food that you should eat before you hit the gym or the open road, there are a few essential components to the ideal pre-exercise meal.
- Consume carbohydrates and protein in a 3-to-1 ratio. Put simply, for every gram of protein you consume, you should be taking in 3 of carbohydrate. The 3:1 ratio is almost universally advocated for optimal absorption of nutrients as protein cannot be used by the body without the energy provided by carbohydrates.
- Include quick-working, high-glycemic carbs for energy now, and a lower glycemic carb for energy later. For example, I like to start my day with ½ cup of plain oatmeal with a teaspoon of real fruit jelly mixed in.
- Include at least one 8 ounce glass of water with your pre-workout meal. Starting out already dehydrated will almost guarantee cramping and less than peak performance.
- Eat at least a full hour before working out. Cutting it too close will not only increased your risk of feeling queasy while you train, but will also not give your body enough time to get that energy where you need it to perform at your best
What are your favorite pre-workout meals?
