The pre workout meal is another very important meal as far as athletes and bodybuilders are concerned as knowing what to eat before a workout can certainly help give you that extra edge. First things first, let me explain to you what the pre workout meal is. The pre workout meal is your last meal you consume before working out. Since this is the last meal you consume before working out, it is vitally important that you provide your body with something useful that will help it through the battering you are about to give your muscles. Lets take a quick look at what to eat before a workout to maximize the gains you make in the gym.
The Pre Workout Meal – How long before a workout should I consume my pre workout meal?
It is important that your pre workout meal is fully digested before you begin your workout so your body has the required nutrients to call upon when needed. Working out on top of a meal is never a good idea and can effect performance, making you feel quite ill and sick in the process. It is therefore a good idea to consume your pre workout meal around 45-60 minutes before your weight training session. This should give your body sufficient time to digest the majority of food and prevent any stomach cramps or pains from occurring during your workout.
The Pre Workout Meal – What should my pre workout meal consist of?
Since your pre workout meal is aimed to power you through those hard grueling sessions at the gym your probably wondering what your pre workout meal should actually consist of. The pre workout meal should consist of complex carbohydrates and preferably a complete protein source. A small amount of healthy fats may also be consumed at this time although should be kept to a minimum as they slow down digestion of other foods.
These are not as important as the carbs and protein. The main aim of complex carbs at this time is to provide your body with enough energy to get through your workout. Complex carbohydrates are great for this as they are a slow digesting source of carbohydrates and therefore give your body a slow constant supply of energy over a longer time period. Protein also plays an important role at this time.
Ensuring your body has enough protein before you workout will help reduce muscle breakdown and keep your body in an anabolic state. Keeping your body in an anabolic state basically means that your body is in a state where it is not breaking down muscle tissue to use as energy. This can happen when you are asleep or go without food for too long.
The pre workout meal – what foods should I eat in my pre workout meal?
Now you know how long before a workout you should consume your pre workout meal and what the pre workout meal should consist of, lets take a look at the kind of foods you should be looking to eat. Ideally, the complex carbohydrates should be coming from sources such as whole meal bread/rolls, potatoes, yogurt, brown rice, whole meal pasta, wholegrain cereals and oatmeal. These are all great sources of complex carbohydrates and should be eaten 45-60 minutes before your workout.
Next up is protein. Complete protein can be obtained from the following foods or drinks; all lean meat such as chicken, turkey, beef and tuna, milk, whey protein powder, fish and eggs. Just in case you was wondering, a complete protein is a source of protein that contains all of the essential amino acids in it. These are what proteins are made up of as not all sources of protein contain all the vital amino acids in them to be regarded as a complete protein. Such foods are known as incomplete proteins and can include pasta, rice and nuts.
The pre workout meal – how much carbs and protein should I be consuming in my pre workout meal?
Your pre workout meal shouldn’t be a big one but nor should it be a small one leaving you feeling hungry again in half hour. Your best bet here is to shoot for around 25-30 grams of complete protein whilst taking in one serving of your desired complex carbohydrate food. Setting your pre workout meal up like this should leave you feeling energized and focused with your body ready to draw upon the additional nutrients should it need them. You should never workout on an empty stomach as this will hamper your performance leaving you feeling sluggish and tired through your workout. If your looking to get the most out of your workouts always remember your pre workout meal!
The Pre-Workout Meal – Examples of a pre workout meal
If you need some help and ideas for your pre workout meals take a look at the following examples and choose one you think fits into your training schedule without too much hassle. Depending on the time and resources you have available some meals will be more convenient than others.
1 brown bread chicken and lettuce sandwich + 1 scoop of whey protein powder in water or milk
Small serving of brown rice (50g) + 1 chicken breast
Beans on brown bread toast + 1 scoop of whey protein powder in milk
1 whole meal turkey roll + 1 pint of milk
1 scoop of whey protein + 1 banana (if your in a rush)
These are just a few common examples so feel free to make up your own. Make sure that you have a good amount of complex carbs and protein in your pre workout meal and you can’t go far wrong. One last thing that is worth mentioning during your pre workout preparations is water. Ensure you go into your workout fully hydrated. You should be drinking enough water throughout the day anyways to stay hydrated but if you suddenly realize you haven’t been, it is worth drinking a pint of water beforehand.
