Pre-Workout : What and When to Eat

Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage.

Before hitting the gym and lifting weights, you need to prepare your body for the demands of weight training, and that's why it is important to know WHAT AND WHEN to eat before your workout.

What and When to Eat Pre-Workout

What you eat before your workout helps you achieve two goals:

• Provide enough energy to power you through your workout without hitting the wall.

• Start the recovery and repair process much more quickly.

It boils down to this:

Food equals fuel. How much fuel you have in your tank will determine how long and hard you can train.

With strength training, a lot of attention is given to protein intake. Yes, protein is important to include in your pre-workout meal because it breaks down into amino acids, which aid in muscle recovery, growth and fat burning. But you also need carbs because they help increase your blood glucose level, which gives you energy. Because carbs are your body's preferred source of fuel, it’s easy to burn through your stored carbs (glycogen) when you strength train.

By combining both carbs and protein in your pre-workout meal, you will have more sustained energy and potentially less muscle breakdown.

How much time you have (before and during your workout) will determine what and how much you consume.

The recommended amount to take in :

• 60 to 90 minutes Before a Workout (30 to 45 grams each of carbs and protein)

• 30 to 60 Minutes Before a Workout (20 to 30 grams each carbs and protein)

• 15 to 30 Minutes Before a Workout (10 to 20 grams each of carbs and protein)

Carbohydrates : Sweet potato, Oatmeal, Berries, Quinoa, Banana, Brown rice, Sprouted grain bread

Protein: Chicken breast, Egg, Whey, Cottage cheese, Fatty fish

Keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be.