Consuming a healthy pre-workout meal prior to exercise will fuel your energy and give you the strength needed to perform better. An empty stomach can often be a distracting factor during workout. Even exercising with a full stomach is not ideal. Therefore, eating at the right time is key.
A pre-workout meal refers to a window of time leading up to a work-out training session. It’s considered ideal to eat anywhere from 30 minutes to 2 hours before you start your work-out session. Taking the optimal amount of nutrients prior to exercise helps you maximize your performance and also reduce the risk of muscle damage.
For your pre-workout nutrition, the best meal options for you depend on your fitness goals. You want to focus on foods that are high in carbs, moderate in protein, and low in fat and fiber. Carbs are your main fuel source for activity, as they are broken down into glucose which you can use for energy during your workout.
Fat and fiber slow down digestion and may cause gastrointestinal discomfort during your workouts. The logic is the more substantial the meal is, the more time you want to allow for digestion. In order to optimize the results I recommend eating this meal 1 to 2 hours before your workout.
In this blog post I’m going to share 4 yummy and healthy pre-workout meal options useful for either muscle gain or weight loss. These recipes only require a few minutes to prep, so you can optimize your nutrition and get the most out of your training sessions.
Fruit Salad Mix: Healthy Pre-Workout Meal
Eating fruits before a workout, either as a meal, or a pre-exercise snack, can help provide the nutrients and energy you need to increase performance. Bananas, oranges, kiwi (or just about any other fruit) are great choices for a quick bite before workout.
This fruit salad mix is an ideal pre-gym snack packed with nutritious fruits. It is rich in vitamins and nutrients to support muscle and nerve function. It’s a great pre-workout snack, easy to digest and will help give you the energy you need to increase your performance. You can add different types of fruits as per your choice but avoid the very sweet ones.
Protein Powder Banana Smoothie
With busy schedules and limited time to meal prep, smoothies are not only convenient, but they’re an easy way to hit a high daily protein goal. A protein smoothie right before work-out is easy on your stomach and helps your muscle building goals. It is a really convenient way to up your protein intake.
A typical scoop of protein may contain around 20g-25g of protein which should be enough for most people to maximize muscle protein synthesis rates. There is no reason to favor one type of protein over the other. Choosing a pre-workout protein powder depends on your preference and fitness goals. You can choose whey protein, vegan protein, or whole food proteins like milk or nuts.
Banana is the main ingredient in this smoothie — along with the protein powder — as it is a great source of quick-digesting carbohydrates for energy during a workout. Bananas are also rich in potassium which helps to support muscle health.
- Pour in 2 scoops of protein powder
- Slice 1 big banana and throw in
- You can add almond milk.
- Blend until smooth and chug it.
Yummy Peanut Butter and Apple Slices
Apple and peanut butter is a classic combo that’s really yummy and nutritious. They taste great together and are a great pre-workout team. The apple is a source of glucose, while the peanut butter is rich in protein. When paired, they create an ideal balance of nutrients with variety of vitamins and minerals.
Both apples and peanuts are loaded with various nutrients that help promote your health, including reducing inflammation, promoting heart health, and controlling blood sugar levels.
To enjoy this healthy pre-workout meal, simply slice a medium apple of your choice and serve it with 2 spoonfuls of natural peanut butter.
Greek Yogurt & Berries: Healthy Pre-Workout Meal
Greek Yogurt is also an ideal pre-workout food loaded with probiotics, calcium and Vitamin D, to help maintain your weight. Greek Yogurt can stave off hunger and provides that extra energy you need for your workouts. Furthermore, it provides a healthy amount of muscle-building protein to help you blast through a run or weightlifting session.
Add a cup of Greek yogurt topped with a few mixed berries of your choice. The yogurt provides the protein, while the berries add in some anti-oxidant-rich carbs. The yogurt is key to muscle repair. The fruit gives you an immediate burst of carbohydrates before and during your workout. It’s a very yummy and healthy pre workout meal to help you through your training ahead.
RELATED POSTS
Healthy and Quick Options for Breakfast – Healthy Breakfast Ideas!
Quick and Healthy Overnight Oatmeal- Easy 5 Minutes Recipes
Easy and Yummy Smoothie Options to Make for Breakfast!