The food you eat before a workout can affect how well you lift. Don't eat enough and you might feel tired halfway through. Eat too much or the wrong thing and you could feel heavy and uncomfortable during the session.
The wonderful news is you don't have to follow a complex meal plan. Some common foods can give you enough energy to get you through your workout and give a hand you feel better when you work out.
The right choice also depends on how much time you've before you hit the gym. Here are 7 simple pre-workout foods to try.
1. Banana with Peanut Butter
A banana is a simple choice for a quick snack before a workout. It provides you with energy from carbohydrates and is usually straightforward on the stomach.
Add a little peanut butter for a more filling meal. The combination works well when you don't want a proper meal before your workout.
Make sure to not go overboard with the peanut butter, as too much fat before a workout can make you feel heavy while doing it.
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2. Oats with Milk or Curd
If you’ve got a little more time before hitting the gym, oats are a good choice. They give you carbs and can help you feel full longer.
You can have a small bowl of milk or curd with some fruit added to it for taste.
Make the bowl this way to feel energetic during your workout-
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Add cooked oats
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Use milk or curd
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Add a banana to the bowl
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Add a few nuts if you are not allergic
Make sure to have it one or two hours before the workout so it digests completely before you train. Eating such a big meal right before the workout can make you feel uncomfortable.
3. Eggs and Toast
If you don’t like something sweet right before working out, have eggs and toast. It’s simple to make, filling and requires minimal preparation.
The eggs have protein in them and the toast has carbs that you can use for your workout.
Boiled or slightly cooked eggs are generally a great choice rather than eating something heavy before working out.
4. Greek Yogurt with Fruit
Greek yoghurt along with a fruit is a convenient snack when you are looking for something light. The yoghurt provides you with protein, and the fruit gives you carbohydrates.
You can use any fruit of your choice, including banana, apple, berries or any fruit that you enjoy.
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For a quick meal,
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Take ½ to 1 cup of yogurt
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One serving of any fruit of your choice
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A little honey if you prefer it to be sweet
This is good if you have about 30 to 60 minutes before your workout. If dairy doesn’t suit you, pass on this choice and pick something else.
5. Fruit with a Protein Shake
There will be days when you’re rushing out of work, college or somewhere else and have no time to prepare food. Here is where a shake with fruit and protein can be useful. You can grab a quick carb hit from a banana or a few dates. A protein shake can assist you in adding protein to your diet.
If you are already using protein supplements, then you can check out the options from MuscleBlaze, as the platform offers ample options for people who work out. Before you buy anything, it is a good idea to check CouponzGuru for current deals, which will help you get protein powder at lower prices.
Having said that, you do not need a protein shake before every workout. If you have already had a balanced meal with lots of protein, don’t add another one. Keep this meal for days when your daily protein requirement hasn’t been met.
6. Rice with Eggs or Paneer
If you are working out in the evening, you might have time for a full meal. One simple combination is rice with eggs or paneer.
The rice gives you carbohydrates and the eggs or paneer gives you protein. You can add some lightly cooked veggies.
Try to eat this meal two to three hours before you work out. Don’t hit the gym right after eating a heavy meal or you will feel too full to work out.
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7. Coffee with a Light Snack
Most people start the day with a cup of coffee before heading to the gym. Caffeine can also help you feel awake and focused, especially if you are training after a long day.
Coffee alone might not feel like enough, so you can add a light snack with it.
However, limit your caffeine consumption. If you drink too much, you can start to feel anxious or uncomfortable. If you are drinking coffee late in the evening, it can also affect your sleep.
Do You Need a Pre-Workout Supplement?
A supplement is not a mandatory thing for a good workout. Most of the work is done by your regular food. If you are eating well and getting enough protein, carbohydrates and fiber, you may not need anything special before exercising.
Supplements can be helpful when your normal diet doesn’t meet your needs. But make sure you are using them for a reason, and not because you think you need one for every gym session.
And don’t forget water. Start drinking water during the day instead of waiting until you are at the gym.
Final Words
There is no one perfect pre-workout meal. Just because it worked for your friend doesn’t mean it works for you. Start with foods you like and can digest easily. Pay attention to how you feel while you are working out. You can also check out these pre-workout habits for your fitness routine for a few more ways to prepare before exercising. Some days you may find a banana is all you need, while on other days you may need a proper meal before a longer training session.
The biggest thing is to not overthink it in terms of pre-workout nutrition. Keep the portion comfortable and choose foods that give you enough energy to train well.
