What should you eat before a workout?

When deciding what to eat before a workout, it's important to consider both the nutrient content and how easily digestible the food is. Here are a few guidelines and tips based on Mind Pump Podcast discussions:

1. Easily Digestible Foods:

   • Focus on foods that are easy on your stomach to avoid digestive distress. For example, Sal Di Stefano recommends simple meals like chicken and white rice, which are easy to digest and provide sufficient carbohydrates and protein to fuel your workout 1.
   • Avoid foods that might cause bloating or discomfort during your workout 1.

2. Carbs and Protein:

   • Ideally, aim for a balance of carbohydrates and protein. Sal suggests having around 50-60 grams of carbs and 30-40 grams of protein, about 2 hours before training 1.
   • For example, a meal consisting of white rice, ground beef, and a little bit of vegetable can be effective 2.

3. Timing:

   • The timing of your meal is crucial. Eating about 2 to 3 hours before your workout allows ample time for digestion and optimal energy utilization 3 4.
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       Pre-Workout Nutrition

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       2

       Nutrition for Workouts

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       Pre-Workout Nutrition

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       4

       Meal Timing Strategies

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       Pre-Workout Nutrition

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   • In specific cases, for strength training, some might find training fasted and taking caffeine to be more effective 2.

4. Individual Preferences:

   • The best pre-workout meal can vary significantly depending on individual digestion and preferences. Adam Schafer emphasizes finding a meal that digests well for you and makes you feel good during your workout 5.

Examples of effective pre-workout meals include:

• Chicken and white rice
• Ground beef, white rice, and vegetables
• A protein shake with oats and berries, especially if time is limited 5

Ultimately, the key is to ensure the meal is balanced, easy to digest, and timed appropriately to fuel your workout effectively. Adjustments and experimenting with different foods can help you find what works best for your body.