Hello gym freaks ! Wondering about the best pre-workout meals ? Are you confused about the right nutritional foods that can give you optimum energy to hit your gym weights hard ? If yes, then stick on to this post. You will get a complete set of pre workout meals in this blog post. Everything’s going to be quite crisp to give you a perfect understanding.
1. What is a Pre-Workout ?
Pre-Workouts are often referred as pre-workout supplements or performance boosters. These are the meals or supplements which significantly boosts up your performance.
These supplements or meals are taken before hitting gym. Preferably it should be taken 30 minutes – 45 minutes before going to gym.
Pre-Workouts may contain amino acids, creatines, vitamins, caffeine and some artificial sweeteners. They are responsible to create an energy spike so that an athlete or gym trainer can get full performance during his / her workout sessions.
2. Benefits of Pre-Workout
There can be couple of relevant benefits of having a pre-workout. Whether you are consuming natural pre-workout or supplements, both have almost same benefits. Pre-Workouts are generally responsible to continuously supply energy to the muscles. When you start your gym / workout sessions, immediately your body energy starts to feed your muscles. This energy gradually degrades with the time duration. So, to keep it at an optimum level, pre-workouts are considered.
2.1. Increases performance
Pre-Workouts can actually increase your workout performance. It has been observed that an athlete who is having pre workouts prior to his / her workout sessions shows a better performance rate.
2.2. Reduces your body fatigue
An optimal energy conversion goes on when you have your pre-workout. This reduces your body fatigue and keeps your muscle active throughout your workout session. If you are having caffeine in your pre-workout meal then you can observe this difference very clearly. You will feel much more boost up and active during your sessions.
2.3. Improves muscle mass
Since, you get a relative amount of high energy spike after having a pre-workout. This is the reason why you can lift more weights and develop a better muscle mass. Lifting weight has always been proportional to your muscle mass, if lifted and handled the weights in right synchronization and in a proper way.
3. Best Pre-Workout meals / supplements
It is not necessary that you have to always consume market supplements as your pre-workout. You can always opt to have natural pre-workout supplements as well. Few of them are listed below. Have a look !
3.1. Black Coffee
Consuming coffee as your pre-workout drink can cause your body fat cells to be used as a source of delivering energy. Also, it helps to increase your metabolism rate. Increased Performance: A report published in the British Journal of Sports Medicine states that athletes train harder and put out more power after consuming caffeine.
You can opt to have a cup of black coffee 30 minutes prior to your workout session. Natural, energetic and a great supplement.
3.2. Apple and Almonds
These two are the very best combination as pre-workout. You can have one medium-sized apple and 30 – 40 grams of unsalted almonds 30 minutes before your workout session.
Both apple and almonds contain a high amount of fiber content which keeps you full throughout your workout session and doesn’t makes you feel food deprived. Apples are good source of hydrating as well. Though they don’t offer a lot of essential nutrients, apples are 85 percent water.
Oatmeal is also a smart choice pre-workout to prepare your body and avoid training on an empty stomach. It is a smart nutritional choice to have oats before your workout. It contains significant amount of carbohydrates and protein to fuel your body.
But as you know oats are heavy meal option. So consider to have it ( 30 grams to 40 grams ) atleast one hour before your workout session.
3.4. Yogurt with berries / fruits or granola
The berries, fruits and granola provide quick-digesting carbohydrates to fuel your workout sessions. The yogurt provides a high amount of protein to prevent some of the muscle breakdown and prevents you from fatigue.
Bananas contains a high amount of vitamins and minerals. Apart from that they are great digestion boosters too. It helps you initiate your workout. During your constant workout sessions there is a significant amount of loss in your glycogen level. Bananas helps to prevent that by replenishing the glycogen depletion in your muscles.
Also, you will get a good amount of carbohydrates to feed your body with energy. In one medium sized banana you get almost 23 grams to 30 grams of carbohydrates.
3.6. Brown rice with chicken
Brown rice is absorbed slowly in your body and is a very good source of fiber and carbohydrates. While chicken is an ideal form of lean meat and protein. Thus, making this combination ideal before a workout.
Fats, carbohydrates, and protein are great choices before exercise. This meal will give you all that. Additionally, you will be getting amino acids that promote muscle growth as well as a source of slow-releasing energy.
But remember to take this small portion of meal atleast before 70 to 90 minutes of your workout to avoid stomach fullness.
3.7. Bread and Peanut Butter
It is recommended by most body builders that consuming a good amount of protein and carbohydrates before a workout is beneficial and boosts your energy to a better level. Peanut Butter is packed with protein and also contains a significant dosage of carbohydrates which makes it the perfect pre workout snack to fuel your workout sessions.
3.8. Whey Protein
If you planning to opt for supplementation you can choose whey protein as your pre workout guide. Whey protein is a milk based protein that is quickly absorbed by the body which makes it useful both before or after your workout.
On an average a scoop of whey protein ( 30 grams ) gives you 170 cal, 6 grams carbs and 30 grams of protein on an average. Hence, you get a complete set of essential nutrition before hitting your gym sessions or fitness activities.
If you ask me king of pre workout I will recommend you creatine. Most people avoid supplements but, if you want to add them in your workout routine go for a good quality creatine.
Creatine pre-workout helps to saturate your muscles creatine stores before you begin exercise. A small dose of creatine has shown to increase physical performance during short-term or high intensity exercise. You can refer my another article on creatine. There you can get more description about this supplement. ( opens in a new tab )
4. Side effects or risks of Pre-Workouts
If you are consuming natural pre workouts like black coffee, apple, oats or bananas then its completely fine. You don’t need to worry anything about side effects, risks or back sides. Just remember, to keep a small dosage because too heavy dose can cause dizziness, nausea, stomach fullness and you won’t be able to perform your sessions properly.
If you are considering to have supplements like creatine take few preventive measures.
Never go for a bad or low-quality brand. Cheap supplements will always harm you. Consider few minutes to read the ingredients list properly before buying. I have already written a complete article regarding creatine so you can take a good reference from there.
Do not overdose. Overdosing supplements can harm you in several ways during long run. Overdosing of any kind of supplements can cause nausea, headache, ulcers, tumors, kidney stones, gastrointestinal problems, and infact cancer. So keep a safe dosage.
Keeping a proper, clean and safe dosage will benefit you with no side effects and risks.
I hope you got a complete view about pre-workouts. This post’s main aim was to list few of the pre-workout meals and supplements which you can opt to have before going to gym, training sessions or fitness programs.
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More from my Blog’s workout section –
Reduce Abdominal Fat, Beginner’s Guide To Gym, BCAA’s – EAA’s, Creatine, Apple Cider Vinegar, Chest Workouts, Bicep Workouts, Tricep Workouts, Back Workouts, Cold Therapy, DOMS, Maximize Muscle Pump, Intermittent Fasting
For more fitness related articles – getbackintofitness