What should a pre-workout meal contain?
Sources:
When it comes to pre-workout meals, the hosts of the emphasize a few key principles to optimize your performance:
-
Carbohydrates and Protein: Aim to consume easily digestible carbohydrates and protein about 2 hours before your workout. This helps ensure you have the necessary energy (carbs) and muscle-repair components (protein) available for your exercise session 1.
-
Digestibility: It's crucial to choose foods that are easy for you to digest to avoid any gastrointestinal discomfort during your workout. Some examples provided include chicken with white rice, which tend to be gentle on the stomach 1 2.
-
Macros Balance: A recommended macronutrient ratio is approximately 50 grams of carbohydrates and 30-40 grams of protein, paired with adequate hydration (around 30 ounces of water) 3. Adjust this based on your personal needs and preferences, as individual digestive systems can vary greatly.
-
Consistency and Timing: Ensure that the meal can be prepared consistently and fits well into your routine. Typical timing suggested is 90 minutes to 2 hours prior to working out, giving your body enough time to convert the food into usable energy 4.
-
Avoid Digestive Issues: Stay away from foods that may cause bloating, heartburn, or other digestive issues, as these can interfere with your performance. Finding the right balance through trial and error can help determine what works best for you 3 2.
In summary, focus on easily digestible carbs and protein, maintain a balance of macros, ensure your meal is timed well before your workout, and avoid any foods that might cause digestive discomfort.
RELATED QUESTIONS-