When it’s time to workout, your food choices play a big role in how your exercise regimen will go.
Choosing the right pre-workout healthy food depends on several factors, including the intensity and duration of your workout, your personal preferences, and how much time you have before you exercise. Here are some general guidelines:
For Workouts Under 60 Minutes
- Focus on easily digestible carbohydrates: These provide quick energy without weighing you down. Good options include fruits like bananas, berries, or apples; whole grains like toast or crackers; or yogurt with granola.
- Consider including a small amount of protein: Protein helps repair muscle tissue and promote satiety. Add some nuts, nut butter, Greek yogurt, or a boiled egg to your carbohydrate source.
- Stay hydrated: Drink plenty of water throughout the day and also 15-20 minutes before your workout.
For Workouts Longer Than 60 Minutes
- You can consume slightly more carbohydrates: Opt for complex carbs like oatmeal, brown rice, or sweet potatoes that release energy slowly.
- Include a bit more protein: Aim for 15-20 grams to support muscle repair and endurance. Lean chicken, fish, tofu, or beans are good choices.
- Fuel up earlier: Eat your pre-workout meal 2-3 hours before exercise to allow for proper digestion.
Here are some specific examples of pre-workout meals based on timing:
- 1-2 hours before: Oatmeal with berries and nuts, whole-wheat toast with avocado and egg, chicken stir-fry with brown rice and vegetables.
- 30-60 minutes before: Banana with peanut butter, Greek yogurt with granola and fruit, smoothie with protein powder, fruit, and spinach.
- 15-20 minutes before: Energy bar with nuts and fruit, small piece of fruit with almonds, banana with a sprinkle of chia seeds.
Foods To Avoid
- High-fat foods: These take longer to digest and can cause stomach upset during exercise.
- Sugary foods: They cause a quick spike and crash in blood sugar levels, leaving you feeling tired and sluggish.
- Spicy foods: They can irritate your stomach, especially during intense exercise.
Final Word
Remember to personalize your pre-workout meal based on your own needs and preferences. Experiment and find what works best for you to fuel your workouts and feel your best!
Read our guide on how to take care of your health.