There are lots of ways to help you get a better workout. Whether it’s investing in a treadmill and fitness tracker or something as simple as fuelling up with a banana.
Getting the most out of your workout often starts with what you eat before hitting the gym or taking that run. The right pre-workout meal can fuel your body, let you exercise longer and enhance recovery. After all, diet is a key component of sports and fitness.
But what exactly should you be eating? Here’s a bit of a diet cheat sheet to the essential nutrients you should take on board, when you should eat and popular work-out supplements to know about. Plus, a few tech ideas to help you whip up your perfect pre-workout meal plan.
What are macronutrients?
Macronutrients are the fuel your body needs to workout (or even just do a gaming session!). You’re probably familiar with all of these, but making sure you’re getting a balance is important.
Carbohydrates
Carbs became a dirty word in some diet trends, but they’re your body’s primary source of energy and you won’t get far into your workout without them. Go for easily digestible options like fruits, whole grains or a simple granola bar. They provide a quick energy boost without upsetting your stomach during exercise.
Protein
Protein is less about energy than making sure that your muscles can repair themselves and grow. Greek yogurt, nuts or a protein shake pre-workout will help muscle recovery post-exercise.
Healthy fats
Not all fats are created equally, and healthy fats are essential to sustaining energy. Avocados, nuts or nut butter can be part of a healthy pre-workout snack. They’re great for a slow release of energy throughout your workout. Bring on the marathon!
Hydration is essential
In other words, drink water! Aim to drink water consistently throughout the day and especially before exercising to make sure your body is fuelled and ready to go. Even if you’re not going for a run, the NHS say that you should still be drinking about 6 - 8 glasses of water a day.
How long to eat before a workout
Hopefully we shouldn’t need to say that sitting down to a large meal and then going for a 10-mile run is never going to be a good idea. But if you’re hungry before you set off, you’re likely to get tired quickly. You can almost always eat something to help fuel your work out. Here’s a rough guide to what you should eat and when you should eat it.
If you're working out within an hour
Stick to easily digestible carbs and a small amount of protein to provide quick energy without feeling weighed down. A banana with a spoonful of peanut butter or a slice of whole-grain toast with honey are safe bets.
If you're working out within 1-2 hours
This means you’ll have a little more time to digest what you’re eating. In that case, a light but balanced meal that includes carbs, protein, and some healthy fats will work.
You could have a chicken salad sandwich on wholemeal bread or a smoothie with fruit, Greek yoghurt and a handful of nuts.
If you're working out within 2+ hours
A more substantial meal is fine here, so dig in. Include complex carbs, lean protein and healthy fats to sustain energy levels over a longer workout.
A meal like grilled chicken with quinoa and roasted veg fits the bill. If you don’t eat meat, pulses are a great protein replacement that are easy to digest.
What are popular pre-workout supplements?
From snack bars to milkshakes, sports nutrition is big business. So, before you empty out the gym snack machine, it’s good to know what supplements they are and what they’re supposed to do.
There are plenty of claims out there, so it’s good to stick to expert advice. If in doubt, consult sources like the NHS, British Heart Foundation or registered dieticians.
Creatine
This is a big supplement for body builders, since it’s known for enhancing strength and muscle performance. Mostly found in powders and milkshakes, creatine is said to help increase energy production in muscles, improving overall workouts too. But it doesn’t work for everybody, as it can also cause dehydration, muscle cramps and an upset stomach.
Amino acids
Amino acids can be found naturally in all kinds of foods, but especially in eggs, chicken, dairy, soybeans, nuts etc. BCAAs (branched-chain amino acids) are said to improve performance, reduce muscle fatigue during exercise and help with recovery too.
Multi-ingredient formulas
Some pre-workout supplements contain a whole host of ingredients like beta-alanine, citrulline and nitric oxide precursors. They claim to do everything from enhancing endurance and blood flow to overall workout performance. It’s worth reading up on the pros and cons of these formulas before you start taking them though.
Caffeine
Surprised? Caffeine isn’t just for waking up, lots of people use it for working out too. Caffeine is said to raise your body temperature, which may help burn more calories. It’s also claimed to improve muscle contraction.
Whether this is true or not, it might at least make those early morning gym sessions a little easier to start!
Healthy pre-workout meal ideas
Whether it’s a fruit smoothie or an omelette, making quick and healthy pre-workout meals doesn’t mean having to put off your workout for hours at a time. Kitchen tech can help your healthy eating like air fryers for quick snacks or healthy slow cooker recipes to make those balanced meals easy.
