If you want to get the most out of your training then you need to give your body the energy it requires to perform at its peak. Fuelling up with the right nutrients prior to training can make all the difference to the outcome of your session. What exactly you should be eating will vary from person to person, goal to goal but there are some general guidelines that will help you to dial in your pre workout nutrition.
What to Eat and When
Before you start focusing to heavily on what you eat prior to training it’s important to make sure your overall nutrition is sound. This means eating balanced meals at regular intervals throughout the day and maintaining a good energy balance (calories in vs calories out). As I mentioned this will differ according to the person and their goals. All that being said pre workout nutrition becomes increasingly more important the longer and more intense you training becomes or if your goals are to improve performance and boost muscle gain. Preferably you would be eating a meal that combines a balance of complex carbohydrates, lean protein and healthy fats (ie. chicken breast, brown rice, roast vegetables and avocado) approximately 2-3hours prior to training. If your eating a bit closer to your session say 60min, it’s best to limit your fat and fibre intake and opt for carbohydrates that are easier to digest along with some protein (ie. low fat Greek yogurt and fruit). The closer you eat to your session the more emphasis needs to be put on consuming simple carbohydrates and foods that digest easily.
Hydration
For your body to function properly it needs water, so it should be no surprise to learn that being hydrated for your session will enhance your performance. A lack of hydration on the other hand will leave you feeling fatigued, lethargic and increase your risk on muscle cramps and spasms. You should be aiming to drink roughly 1L of water for every 25kg of body weight plus an extra litre for every hour of exercise each day. Obviously it pays to consider what type of training you’re doing, the environment and the conditions when gauging how much water you should be consuming.
Pre Workout Supplementation
There is a whole array of different pre workout supplements that can help to improve your performance. These supplements are generally best taken 15-30min prior to training depending on what you have, so ideally you’d want to leave another 15-30min between your supplements and your last meal for them to have the best result. If you’re looking for a simple more cost effective way to get a little boost for your workout caffeine is a great option. Caffeine has been proven to elevate energy levels, improve mental alertness and enhance athletic performance. A cup of coffee 15-30min before training will do the trick.
Nutrition pre, post or otherwise doesn’t have to be complicated or confusing. Planning your workout’s first will allow you to plan your meal times appropriately around your training so that your body has the fuel it needs to perform. You wouldn’t expect your car to run on empty so why should your body be any different.
xx Tara
Do you plan your pre workout meal in advance? Let me know in the comment section below.
Comments