PRE-WORKOUT NUTRITION

STRENGTH //// PHYSICAL

Eating the right food before a workout is crucial for a successful workout session. It can help to boost energy, endurance and prevent muscle damage. However, knowing what to eat before a workout can be a bit overwhelming, especially if you're a newbie in the fitness world. In this chapter, we will explore the importance of macronutrients, the timing of your meals, and some of the best pre-workout foods to help you achieve optimal performance during your workouts.

MACROS

Macronutrients are the essential building blocks that are necessary to fuel our body with energy, strength and endurance for any kind of exercise performance. The three key macronutrients that play a critical role in our exercise performance are carbohydrates, protein and fat.

Carbohydrates are the primary fuel source for the body as they provide energy and glycogen for the muscles. It is crucial for endurance athletes, like marathon runners, to have a diet that is high in carbohydrates as they use them as their primary source of energy. Without sufficient carbohydrates in the body, the energy levels may drop and the performance may be compromised. Complex carbohydrates such as oats, brown rice, and quinoa are ideal choices as they provide a sustained energy source for prolonged physical activities.

Protein is another essential macronutrient that is important for athletes and exercise enthusiasts. Protein helps to repair and rebuild muscles after intense workouts and can help prevent muscle damage. During physical activity, our muscle fibers experience small amounts of damage, and consuming protein after the workout helps repair and strengthen the muscles. Foods like lean meats, eggs, dairy products, nuts and seeds are excellent sources of protein.

Fat is another crucial macronutrient that provides the body with energy and also helps protect and cushion vital organs. Athletes need an adequate intake of fats in their diets to provide energy for their workouts. However, the focus should be on consuming healthy unsaturated fats, found in nuts, seeds, fish, and oils rather than saturated fats found in junk food and fatty meats.

In summary, the right combination and intake of macronutrients are crucial to enhance exercise performance. While carbohydrates provide energy, protein and fats help to repair and rebuild the muscles and protect organs respectively. A balanced diet containing a mix of complex carbohydrates, lean protein, and healthy fats should be the goal to optimize performance during exercise and physical activities.

TIMING YOUR MEALS AND SNACKS

The timing of your meals is crucial to ensure that your body has enough energy to work during the workout session. You should eat at least 30 minutes to an hour before your workout, giving your body time to digest the food. Also, try to avoid eating large meals as they may cause discomfort during the workout. If you prefer to workout early in the morning, try to eat a light snack, such as a banana or a piece of toast with jam, at least 15 minutes before your workout.

Listed below, you'll find some great pre-workout food choices that will help to fuel your workouts! With these foods, you'll have more energy and experience less fatigue. Make sure to remember about the timing of having a pre-workout meal!

PRE-WORKOUT FOOD CHOICES

Choosing the right pre-workout foods is essential to give you the necessary energy for the workout. Here are some of the recommended pre-workout foods that you can add to your diet:

• BANANAS

Bananas are packed with carbs and potassium, making them a great energy source to fuel your workout.

• GREEK YOGURT

Greek yogurt is high in protein and low in sugar, making it an excellent pre-workout snack to build and repair muscles.

• OATMEAL

Oatmeal is high in complex carbs, fiber, and protein, providing long-lasting energy to keep you going during your workout.

• WHOLE WHEAT TOAST

Whole wheat toast provides the necessary carbs to fuel your workout while also containing fiber to aid digestion.

• SMOOTHIES

A smoothie made with fruit, protein powder, and plant milk is a quick and easy pre-workout snack to provide carbs and protein.

HYDRATION

Hydration is one of the most important factors in exercise performance. The body needs water to regulate its temperature, transport nutrients, and remove waste products. Therefore, it's essential to stay properly hydrated before, during, and after a workout.

Staying hydrated before a workout can help you feel energized and prevent dehydration. Drink plenty of water throughout the day leading up to your workout and make sure to have a full glass of water about 30 minutes before exercising. It's also essential to drink water during exercise, especially if you're working out for more than an hour. You can also choose to drink a sports drink to replace lost electrolytes and improve hydration levels.

After your workout, you'll need to replace fluids lost through sweating. Make sure to drink plenty of water immediately after exercise and continue to drink water throughout the day. You may also choose to drink coconut water or electrolyte-enhanced drinks to help replenish fluids.

In addition to drinking water, you can also stay hydrated by eating hydrating foods. These include water-rich fruits and vegetables such as cucumbers, celery, watermelon, and berries. You can also snack on high-water content foods like grapes and carrots to stay hydrated throughout the day.

Hydration is critical to exercise performance, so make sure to prioritize staying hydrated before, during, and after your workouts. Incorporate hydrating foods and drinks into your diet to keep your body in peak condition. Remember, proper hydration can help you perform your best and achieve your fitness goals.