Pre-workout Fuel!
I often get questions about what to eat before working out and when to eat it. Currently due to my flexible schedule, I personally workout in the morning ~1-2 hours after breakfast. This is because of a few reasons:
I am up and moving to increase blood flow, but not to drained from a whole day of activity.
Performance is shown to be increased in the fed state, so working out after a meal is optimal.
Once it is out of the way, I can spend the rest of the day doing other things I enjoy.
It is really important, however, to make sure each pre-workout meal is balanced with all the major nutrients despite whether it is breakfast, lunch, or dinner. I always make sure to incorporate carbohydrates, fats, protein, and micronutrients. My carb sources in the morning or often from fruit which also gives me fiber to feel full longer and those micronutrients. On top of that I sometimes add cinnamon to give extra flavor and an increase in antioxidants.
In this meal I included 3 egg whites with mushrooms and a slice of Swiss cheese. The egg whites and cheese provide a lot of protein and fats but are not too heavy on my stomach or GI tract. Furthermore, the salt I put on my eggs help me keep well hydrated especially in this pre-summer heat.
Of course this won’t always be my pre-workout meal, but it follows the general guidelines:
Carbohydrates —> energy!
Protein —> muscle synthesis
Fats —> proper hormone function
Fiber —> improved digestion, feeling of fullness
Micronutrients/antioxidants —> improved joint health, reduced oxidative stress
If you are interested in more nutrition posts like this, click here!
