Here are some additional tips to prepare pre-workout meals to help you achieve certain goals.
1. For Building Muscle
Bodybuilders want to stay lean while gaining or maintaining sufficient muscle. Eating a small meal an hour before working out can help achieve better muscle growth. This meal should contain equal portions of carbohydrates and lean protein.
Some ideas include:
- Whey protein isolate
- Egg whites
- Fruit, such as apples, strawberries, and oranges
- Long-grain white rice or brown rice
- Wheat pasta
- Turkey or chicken
Do keep in mind that proper timing and control are essential for this pre-workout meal. You want your body to have enough energy to fuel your muscles when exercising, but you also have to ensure you are keeping your meals light so the food does not sit heavily in your gut.
Combining the lean protein sources listed above with the fast-digesting carbohydrates an hour before a workout ensures that the body receives the right nutrition when needed.
2. For Losing Weight
Exercising to lose weight requires constant balance. You want to consume enough fuel to keep your body going but you don’t want to pack too many calories that can stop you from losing weight.
Eating light half an hour before the workout allows you to go in with full energy. Combining a lean protein and complex carbohydrate diet can give you the right fuel your body needs.
Some meal ideas include:
- Hummus and multigrain crackers
- Bananas with almond butter
- Half a cup of rice or pasta
- Any whole fruit
- A handful of nuts or an apple with peanut butter
- Half a cup of oatmeal with berries or raisins
Remember that your goal here is to keep your body fueled when working out. Fasting cardio does not offer similar results compared to a properly-fueled workout.
3. For Energy
Before going to a workout, you need to make sure that you have sufficient energy levels for the exercise. After all, you want to push your body hard to gain the most.
If you wish to avoid the feeling of having plateaued, then you need to ensure you give your body the complex carbohydrates it needs to refuel.
Here are some pre-workout foods you can try for your training sessions:
- Yogurt parfaits with fruit and granola
- Fruit smoothies
- Greek yogurt
- Chicken with vegetables and rice
- Whole grain bread with slices of lean meat
- Apples with raisins and peanut butter
4. For Women’s Health
Women have different health concerns compared to men. They often do not burn as many calories each day as men, nor do they have the same goals during workouts.
If you’re a woman, you want to ensure that you keep calories low while still getting the fuel you need for your workout. You need a balance of carbohydrates and protein, but you also have to maintain a low-calorie diet.
Some pre-workout treats you can have include:
- Greek yogurt
- Fruit smoothies
- Whole fruit
- Half a cup of oatmeal with agave or honey
- Lean meat with whole grain bread
- One half of a sweet potato
Finding the proper pre-workout food combination can be difficult. However, once you get everything settled, you will find that you have more energy to meet your workout goals faster.