Working out on an empty stomach can cause your body to pull protein from your muscles. You can’t build your muscles effectively. Hence it is extremely important to consume a nutritious meal before working out.
A combination of complex carbohydrate along with a protein source is the ideal pre-workout meal combination. Complex carbohydrate provides slow release of energy that’s why it is helpful in providing glucose to your muscles during the entire workout process. Proteins will help you in anabolic response for muscle growth.
Let’s check out a few of our favorite Pre-workout meals:
Oatmeal is known to settle well and also a great source of energy. You may add fruits and dry fruits to your oatmeal. Honey can also be used in moderation. Honey is an excellent source of natural sugar i.e. energy.
- Brown rice with chicken
Brown rice is absorbed slowly and a good source of fiber and carbs while a chicken is an ideal form of lean meat and protein. Thus, making this combination ideal before a workout.
- Protein shake and banana
Protein shakes are an easy on-the-go snack if you are running short of time and are unable to receive an adequate amount of protein from natural sources. Bananas are very rich in carbohydrates. This combination of protein shake and banana is one of the best pre-workout meals.
- Protein bars
The easiest way to have a pre-workout snack is the homemade protein bar with added nuts. You can add little coco or coffee to make it more effective. This will provide you sufficient energy with the added benefits of proteins and antioxidants.
Have your pre-workout meal 45 minutes to an hour before you work out—longer after heavy meals. Your best bet would be to not consume very heavy meals, keep your pre-workout meals within 200 calories.
If you can’t wait more than 45 minutes between meal and workout, it’s better to have a small snack than exercise on an empty stomach. Have an easily digestible, simple-carb snacks like yogurt or fruit, and eat a full meal after exercising.