What and When To Have A Pre-Workout Meal

16 Dec 2021

“70% of your health goals are achieved in kitchen” that is something everyone knows but what to make in the kitchen is the big bang!. Meals impacts your Athletic performance in a major way. Not only for Athletes, even Fitness enthusiasts around the globe depend on Meals for better performance in Training.

One big way on which your meal effects your training is how well-nourished your body is prior to Training. Yes, that’s why your Pre Workout meal is so important.

And we just don’t mean a just 30-45 mins before your workout. We emphasize on your meals throughout the day prior to Training Session.

You see, your body derives energy by the food we eat. Food is process in such a way by our bodies that the energy is stored in Glycogen stores which is then converted into glucose and used as energy which helps us to carry out day to day activity and even challenging activities like Weight Training sessions etc.

Let’s dive a little deeper to get a better understanding the process on energy storage and how it is used by our body, this will eventually help you get a clear understanding on.

1: Importance of Pre Workout Meal

2: What Food Choices to Make Before Workout.

3: Timing of a Pre Workout Meal.

As explained earlier that good Is stored as energy in glycogen stores which is converted into glucose and used for energy, but what are the main source if this glucose.

CARBS:

Yes! The most famous criminal of all, carbs are the once which drives your glycogen stores and fuels them up.
It is observed faster by our body and hence is the first source of energy.

Proteins:

No explanation needed. Proteins are the once which carry out Muscle protein Synthesis.
They are the building blocks of Muscle. The provide Strength and endurance and helps muscle from going into a complete state of fatigue while performing a training session. When we Train, we cause muscle damage to our muscle groups which are then recovered by observing Nutrition and rest given to it.
Hence, Proteins is crucial when it comes to getting stronger and performing better at physical activities.

Fats:

Well, what to say, they help in various important functions of our body like organ function, hormonal balance etc. But at the same time they do provide a balance and thus help is developing strength. But unlike carbs, fats are stored in the Triglyceride stores of your body, which are used just for bodies function and as energy if and when the glycogen stores are running low and have almost drained out.
So we can say that to better performance this is the least important Macro out of the 3.

Now, that brings us to the BIG BANG!

What & When to have a Pre-Workout Meal?

Now, this will depend on the timing of your WORKOUT: If you train first thing in the morning, then probably just a protein shake with some oats is the best option. The important point to note here is that your pre Workout meal should be taken at least 30-40 mins before your workout. Otherwise your entire bodies energy is diverted towards digestion the meal and you have lesser gas left to push through your workout.

1: A proper Meal > 2-3 hours before Training session.

2: Small meal > 30-45 Mins before Training Session.

Now, try to include some Protein may be 15-20gms and a good amount of carbs in your Pre Workout meal.

• a) So, if it’s a proper meal, a protein of Rice and chicken breast along with vegetables works the best.
• b) If you are vegetarian then A portion on lentil/ Dal/ pulses, along with some Dairy (Cottage cheese) preferably is the best choice.
• c) If you are having a Small Meal 30-45 mins before your workout then, a protein smoothie with whey, fruits &oats (in small quantity) will be the best option.

You can also take the help of a few supplements like

• Creatine
• Pre Workout Drink
• Caffeine
• L- Arginine
• These will just give you an edge to push through a rigorous training Session.

But do not forget to keep yourself HYDRATED. Before, during and after your Workout. Hydration will help you sustain and enhance performance.

To Sum it all up:

To optimize your training performance and recovery, it is important to fuel your body with proper and enough nutrients throughout the day. But have your body nourished well before a Training session give it enough energy to enhance performance and get better results.

TAGS: #personaltrainer