what should I consume pre workout

Before a workout, it is beneficial to consume foods that help in sustaining energy and supporting muscle function. Here are some recommended pre-workout nutritional choices based on guidance from Rhonda Patrick:

1. Smoothie with Dark Leafy Greens and Berries: Begin with a base of dark leafy greens like spinach, kale, and chard. Add berries like blackberries and blueberries for antioxidants. This combination is not only nutrient-dense but also light enough not to weigh you down before exercises 1.

2. Seeds High in Iron: Including seeds such as hemp or flax in your smoothie or snack provides essential minerals like iron, which is crucial for energy production 1.

3. Eggs: They are a solid choice due to their protein content and essential nutrients like choline and lutein, which support brain and eye health. Eggs can be cooked as scrambled eggs for a wholesome pre-workout meal 2.

4. Protein Shake: For individuals who train early in the morning and may not have time for a full breakfast, a quick protein shake can be effective. It provides necessary protein to support muscle endurance and recovery 2.

These options offer a good mix of nutrients and are particularly beneficial for sustaining energy levels and enhancing performance during workouts.