There are many times we have heard success stories of various bodybuilding and fitness champion, that they have designed their pre workout meal plan which involved selected animal and plant based protein sources such as lean beef, chicken breast, greek yogurt, raspberries and among others. And I’m not going to tell you to eat this or that but to eat right thing that can deliver the right nutrition before workout.
If you will go through majority of the carbs and protein based foods mentioned by top magazines and personalities, then for sure you will find surprisingly overwhelming and confusing, because in this big diversified world majority of people won’t find accessible to mentioned foods may be due to many reasons such as different geography, different preferences and financial constraint.
Actually we as human usually consumes chemical compounds in large quantities which forms most of the energy and calories part of the nutrition. There are three primary macro nutrients that human consumes from daily balanced diet plan are – carbohydrates(carbs), protein and fats. And these got extensively used in physical and bodybuilding training and all macros are should be distributed evenly in proper ratios, which can be counted in calories.
For example, a balanced diet consists of carbs, protein and fats in ratio of 2:2:1 calories, with different absorption rate and health benefits.
As we are talking about pre workout nutrition, where carbs play major role in providing energy rather than protein and fats due to fast absorption rate of glucose. It yields around 3.8 calories of energy per gram from simple carbs and 3.5 to 4.2 calories per gram from complex carbohydrates.
Simple vs Complex carbs
Actually the nature of carbs are determined by how much quickly or at what pace, it gets digest and absorb in the blood stream of human body. The carbs which get quickly digest or absorbed into bloodstream and spike blood sugar level is called simple carbs such as fructose or carbs found in sugar based processed food or drinks. Although simple carbs are recommended before workout due to having potential to get absorbed into blood stream and provide energy in short time.
And vice versa in case of complex carbs, it gets digest slowly because these are made up of sugar molecules that are strung together in long chain. Foods such as corn, wheat, various vegetables are considered as complex carbs and often supplies energy, starch and other nutrients.
As you got familiar now that simple carbs before workout are the best choice as they will get absorbed in blood quickly and provide energy and complex carbs post workout are the best bet for daily training routine.
Note: As even some simple carbs raise blood sugar level slowly and some processed complex carbs raise blood sugar quickly. So, it need to have proper and right knowledge about what exact foods to eat before and after workout.
So, I will walk you through different foods to eat as per you’re training routine in different part of the day.
Design your meal as per timing of your workout
1. For morning workout routine
It need to understand that our body is in dire need of nutrition when you wake up in the morning and if your goal is to lose fat from body as fast as possible, then you should avoid eating foods much before workout because your body will tap calories from your fat stores and will be much easy and fast to burn fat for you.
If you are regular to workout or exercise routine, then you should consider good food choices in form of snacking options such as banana, low fat milk shake, oat meals, black coffee and among others before 30 minutes to 1 hour of workout.
And if you want to workout after breakfast, then make sure that you should eat it one to two hours before workout and you can make good choices such as scrambled egg or omelette, peanut butter sandwich, low fat milk, or regular oats.
2. For afternoon workout routine
During afternoon, your body temperature tend to have risen from one to more, and make it warmer than in the morning. It ultimately will result in improving muscle performance, alertness and less risk of injury. And good pre or post workout lunch option should be combination of carbs and proteins such as chicken breast, turkey, nuts, seeds, green vegetables.
3. For evening and night workout routine
It is time when your body starts to drop its temperature and feels dire to feed it with carbs and proteins after afternoon lunch. If you want to workout during evening, then you should have good snacking option before half or one hour before workout such as peanut butter sandwich, or any cabs based fruits such as banana, orange, watermelon.
And If you want to love workout in night, then it is not recommended to workout after dinner or close after dinner. You can try snacking options before workout and you should choose dinner balanced of good carbs, protein and fat based diet after workout and ultimate for you to keep your muscles feeding and satiety level on control throughout the night !! Good and balanced dinner can include food such as chicken breast and rice, vegetables, salads and healthy fat options.
Debunking beverages and drinks
Actually, apart from only foods there are also vital fluids you have to take for energy, flush toxins, absorption, hydration and among others. And you may be wondering why I’m explaining this point here and I could mention beverages along with foods but there is a reason behind it to make it separate. I want you to have clear understanding of importance of fluids in nutrition before and during workouts, and what is best for you!!
Energy drink vs water
It’s been controversial from long time about consuming calories from energy based drinks. As you got familiar that human body needs fuel and energy before working out with the best intensity, and most favorable choice among majority of the people have been fluid based drinks due to easy availability and common myths.
“Actually a popular and branded energy based drink can contain up to 200 calories in 500 ml of drink and enough to cancel your couple of miles of run”
You can see that, having energy based drink before workout won’t be any great idea because rather than providing optimal amount of energy, it provides many calories which just get absorbed quickly.
That’s why, there is nothing better than water,which is calorie free drink and enough to provide you energy and oxygen to support maximize performance along with good pre workout food.
Pre workout Supplementation
Here it goes, the one of the most favorite and adopted routine adopted by fitness enthusiasts nowadays and that is pre workout supplementation. Actually the thing supplement have been overrated by major of the folks. It need to understand that supplement is something which complete the requirement of incomplete nutrition in terms of recovering energy, strength, and supporting primary nutrition to build muscles and lose fat.
As far as it is concerned about pre workout nutrition, supplementation is need not mandatory because there are ample of good and best foods available to provide sufficient energy before workouts. It can be concluded that pre workout supplementation is not need of the hour until and unless you reach pro level !!
There are many glittering and branded pre workout supplements are available in the market which boasts of high in different ingredients like caffeine, glutamine, creatine and among others. And hard to find any supplement that can pass your understanding and occurs from natural sources, so you don’t know what exactly secret it contain !!
I would have recommendation that, always stay on safe and healthy side by opting natural food sources only such as fruits, vegetables, water, moderate caffeine and animal sources such as dairy, poultry and others. And you will find it more than enough to prepare you before your workouts and maximize your performance during training session !!
Concern is not what to eat but how to eat before workout !!
I hope you have enjoyed reading my post and ready to debunk the common myths and just ready to roll over opting the best pre workout nutrition routine !!