It’s all about them gains
We know all about those post-workout munchies that everyone gets after an intense and exhausting workout. From the classic, over-the-top cheat day meal to a quick bite on the way back from the gym, it always feels good to have a rewarding meal after sweating it out.
But have you ever thought about what you should be eating or drinking before a workout? Though it might not feel right to fill up before working out (we’ve all heard our titos and titas tell us not to eat an hour before swimming), pre-workout meals play an essential role in maintaining and improving your health and fitness.
Why Pre-Workout Meals are Important
When it comes to fitness and nutrition, the pre-workout meal can actually be a great tool in making sure that you get the energy boost you need to maximize your workout. After all, your body needs fuel to workout and you get that fuel from the food you eat.
So if you want to have laser-sharp focus and effective workouts or if you’re looking for something more nourishing than a bland whey protein shake, then read on for some of the best meals to eat before working out!
1. Carbs, carbs, carbs!
What they do: Though carbohydrates are usually seen as the enemy when it comes to losing weight, they’re actually an essential food group and an important part of any diet! In terms of a pre-workout food, eating a lot of carbs (also known a carbo-loading) helps your body store glycogen, giving your body those energy reserves that you’ll need deep into your workout.
Perfect for: Long, endurance-based cardio sessions like jogging (or even running a marathon!) and before sports events or competitions.
When to eat: Professional athletes carbo-load for up to a week before their event but if you’re just gearing up for a long run, then eating your carbs three to six hours before your workout should be the ideal window.
Sample meal: A classic bowl of spaghetti and meat balls is hard to beat and easy to make. If you don’t like pasta, then wheat bread, rice, and other grains will do the trick. Want to make sure your carbo-loading sessions still stay healthy? Skip the garlic bread and Parmesan cheese.
2. Meat and Veggies
What they do: The classic combo for those bulking up and looking to build muscle, meat and vegetables are a basic but effective pre-workout meal. The combination of protein and fat from the meat along with the carbohydrates from the vegetables ensure that you have a steady stream of energy throughout your workout and that your body is able to recover quicker and more efficiently afterwards!
Perfect for: Intense weightlifting and resistance-based workouts that will beat your muscles up.
When to eat: Chow down on your preferred plate of protein, carbs, and fat three hours before you start lifting for that sweet recovery boost.
Sample meal: Grilled (or steamed) chicken with a side of steamed vegetables are a time-tested pair that will get you through even the toughest of weightlifting sessions.
3. Fruit Bowls
What they do: High in antioxidants, bursting with natural, energy-boosting sugar, and easy-to-digest, fruits have always been a healthy food choice but it works double-time when you eat it before you workout because it helps your body stay hydrated, as well.
Perfect for: Shorter and lighter sessions of cardio such as yoga, Zumba, or Pilates.
When to eat: Unlike a bowl of carbs or steak and potatoes, fruits are very easy to digest- making it the perfect pick-me-up thirty to forty-five minutes before your session.
Sample meal: Any bowl of your favorite fruits can do, but some of the best ones are bananas, berries, apples, and watermelon. You can add Greek yogurt for that extra boost in flavor, texture, and antioxidants.
4. Smoothies
What they do: Freshly-made and organic smoothies contain all the benefits of fruits and vegetables with the convenience of consuming it in a blended and easier-to-digest drink. You can also add other healthy energy boosters to the mix such as almond milk, chia seeds, and vitamin supplements.
Perfect for: A short but high intensity burst of cardio like indoor cycling.
When to eat: Since blended smoothies are so easy to break down and digest, you can drink one up to thirty minutes before you start sweating.
Sample meal: The great thing about smoothies is that you can make it exactly how you like it– you’re only limited by what you have and the blends you can imagine! Our go-to pre-workout smoothie? A nice mix of blueberries, banana (frozen and sliced), almond chocolate milk, chia seeds, and a scoop of whey.
Pre-Workout Food to Avoid
Now that you know some of the things that you should be eating, it’s time to get familiar with what not to eat before a workout.
Basically, you want your stomach and digestive system to be operating smoothly by the time you’re doing your workout, so you should avoid food that is hard to digest.
This means “no” to the usual list of greasy and fried food, sugary and carbonated drinks, heavy desserts and pastries, and even spicy food. Surprisingly, you should also avoid generally healthy options like leafy vegetables, cruciferous vegetables like broccoli, beans, and legumes due to their fibrous and hard-to-break-down nature.
Did reading all of that work up an appetite? Or are you ready to take on more workouts? Whatever you’re in the mood for, Booky has got your back! Download the app today and enjoy some of the best offers on food, fitness, beauty, and more in Metro Manila!