Whether you're hitting the gym, heading outside, or working out in the comfort of your home, chances are you're always looking for ways to enhance your routine and maximize results.
That includes knowing what to eat before a workout.
While there is no one-size-fits-all formula for pre-workout fuel-ups, there are some practical tips you can follow to step up your game.
Before you lace up your shoes and fill up that water bottle, find out what you should eat before working out so that you can look and feel your best.
What To Eat
Many people might claim to know what the "best foods" are to eat before a workout, but it's important to first know the main types of food so you can choose what your body needs. Specifics vary from person to person and depend on the and type of exercise. (1) Generally speaking, you can't go wrong with eating a mix of protein and carbs. Fat is also good for pre-workout meals, but just keep in mind that ideally you should have it at least a few hours before working out. (2)Protein
Many of us already know that protein gives the body fuel to repair and build tissues, which is extremely important when it comes to exercise. In fact, studies have shown that consuming protein—either by itself or paired with carbs—before exercise can increase muscle protein synthesis. (3) Research also shows that pre-workout and post-workout protein supplementation (including essential amino acids) as well as the timing of when you consume it can increase physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. (4)Carbohydrates
Carbs are the sugars, starches, and fibers found in fruits, grains, vegetables, and dairy products. They're also the body's main source of energy. When you eat carbs, your body turns them into a form of sugar called glucose. That glucose is then turned into glycogen, which is mostly stored in the muscles and also the liver. Research has found that ingesting carbohydrates (aka carbo-loading) can maximize glycogen stores and usage, especially for shorter, high-intensity workouts. (5)Fat
You might think fat is a bad word when it comes to weight loss or working out, but the truth is that healthy fats (aka not trans fats) can be beneficial to your health. (6) Studies have discovered that fat fuels endurance exercises such as jogging, hiking, dancing, and biking. In a 2018 medical report, researchers stated that athletes "should focus on good sources of fat that are high in unsaturated fats and essential fatty acids." (7) Healthy sources of fat include salmon, nuts and nut butters, and avocado, as well as coconut and olive oil.Pre-Workout Meals
When it comes to meals before working out, timing is very important and it can actually enhance performance. (8) As mentioned, eating 2 to 3 hours before your workout is ideal since you can have a full meal of carbs, protein, and healthy fats. On the other hand, if you don't have much time before your workout, try a small portion of carbs and protein, even if it's just a protein bar or other pre-workout snack. Remember: the less time you have between eating and working out, the smaller your meal should be. You want to have some food, but you also don't want to get so full that you end up feeling lethargic or getting cramps. As for the idea that working out on an empty stomach can help you burn more fat? The scientific jury is still out. A 2019 report confirmed that there is some evidence that "overnight-fasted exercise in young, healthy men can enhance training-induced adaptations in skeletal muscle metabolic profile," however, more studies are needed. (8) ' This is especially true for those who have blood sugar issues. Some pre-workout meal ideas include:- Whole grain bread with peanut butter or almond butter
- Oatmeal with protein powder,
- Greek yogurt, and low-glycemic fruit such as cherries, apples, or strawberries
- Egg or tofu omelette with spinach and avocado, plus a piece of fruit
- Lean protein such as salmon or chicken with brown rice and steamed veggies
- Mixed greens salad topped with beans, hemp seeds, veggies, and a piece of whole grain toast