We all know that hitting the gym is crucial for a healthy lifestyle. But have you ever found yourself wondering what to eat before a workout to maximise your performance and avoid that mid-session energy slump? Fueling your body correctly before exercise can make a significant difference in your energy levels, endurance, and recovery.
The ideal pre-workout meal should provide a good balance of carbohydrates for quick energy, protein for muscle support, and healthy fats for sustained fuel. It's also important to consider timing; generally, aim to eat one to three hours before your workout, allowing ample time for digestion.
What Should You Eat Before Going To The Gym
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Pooja Singh, Dietician at ShardaCare, Health City - Noida, shared five fantastic food items that can power your gym sessions and help you get the most out of your efforts. Here is what he shared with us:
1. Bananas
Often hailed as nature's energy bar, bananas are an excellent pre-workout snack. They are rich in easily digestible carbohydrates, primarily glucose, fructose, and sucrose, which provide a quick and sustained energy release. Bananas also contain potassium, an essential electrolyte that helps maintain fluid balance and prevent muscle cramps, especially important during intense workouts.
How to enjoy: Eat a whole banana about 30-60 minutes before your workout. You can also slice it into your oatmeal or blend it into a smoothie.
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2. Oats
Oats are a complex carbohydrate powerhouse, meaning they release energy slowly and steadily into your bloodstream. This provides a prolonged energy supply, preventing that sudden energy crash often experienced with simple sugars. They are also a good source of fibre, which aids digestion and helps you feel fuller for longer.
How to enjoy: Prepare a bowl of oatmeal with water or milk about one to two hours before your workout. Add a few berries or a sprinkle of nuts for added nutrients.
3. Greek Yoghurt with Berries
Greek yoghurt is an excellent source of high-quality protein, essential for muscle repair and growth. The protein helps to prevent muscle breakdown during exercise and aids in post-workout recovery. When paired with berries, you get a double whammy of benefits. Berries are packed with antioxidants, which help combat exercise-induced oxidative stress, and they also provide natural sugars for energy.
How to enjoy: Have a serving of plain Greek yoghurt with a handful of mixed berries (blueberries, strawberries, raspberries) about one to two hours before your workout.
4. Whole-Wheat Toast with Avocado
This combination offers a fantastic blend of complex carbohydrates and healthy monounsaturated fats. Whole-wheat toast provides sustained energy, while avocado offers easily digestible healthy fats that can provide a slower-burning fuel source. This makes it a great option for longer or more intense workouts.
How to enjoy: Prepare a slice of whole-wheat toast with a quarter to half an avocado mashed on top. Season with a pinch of salt and pepper. Consume about 90 to 120 minutes before your workout.
5. Dried Fruit and Nuts
When you're short on time but need a quick energy boost, a small handful of dried fruit and nuts can be a lifesaver. Dried fruits like apricots, dates, or raisins provide concentrated carbohydrates for quick energy, while nuts (almonds, walnuts, cashews) offer healthy fats and some protein for more sustained fuel and satiety.
How to enjoy: Grab a small handful of your favourite dried fruit and nut mix about 30-60 minutes before your workout. Be mindful of portion sizes as dried fruits are calorie-dense.
Important Considerations
Listen to your body: Everyone is different, and what works for one person may not work for another. Experiment with these foods and observe how your body responds.
Hydration is key: Don't forget to drink plenty of water before, during, and after your workout. Dehydration can significantly impact your performance.
Timing is crucial: Adjust your meal timing based on the intensity and duration of your workout. Lighter snacks can be consumed closer to your workout, while larger meals require more digestion time.
By incorporating these nutritious food items into your pre-workout routine, you'll be well-equipped to crush your fitness goals and feel energised throughout your gym sessions.