How many times have those rumbling noises stopped you going on a morning session on an empty stomach? If you consider yourself someone who cares about fitness, then the answer to the question is probably – a lot. But what should you do in those types of situations? Should you push through the hunger, and potentially “undo” all the good you do in your training, or should you get stuffed and get those terrible cramps?
In order to try to answer those questions we’ve searched around the web, and we’ve gathered some general tips for pre-workout meals. Nutritional experts from Perth have indicated that depending on the type of training you’re planning, you need to plan out your meals. Adenosine triphosphate is something that gets broken down very fast. After that body uses sugar from glucose, and in endurance training, the body uses stored carbohydrates to provide sustained energy. Knowing what type of energy is necessary for your body, you need to properly plan how to fuel it.
Fueling your body properly before workouts can make you get the maximum out of those sessions, and it can help you build your muscle mass faster. There are some general tips you should take in consideration when it comes to pre-workout meals.
Define the intensity
The intensity of your training sessions should dictate how you eat before them. However, this doesn’t mean you should stuff yourself with food before hard intensity training. Doing this will aim a lot of energy from your body to digestion, which can slow its development in training.
Professional sports doctors from Sydney, Australia, have stated that: “Harder the session, smaller the meal, or if not smaller than taken slowly and at least 3 – 5 hours before the workout”. Lighter sessions don’t call for a pre-workout meal, and if you know you don’t have much time between a meal and already planned out training, sometimes is best to skip the meal, and balance it out after the workout.
Time your meals
Properly planning the meals is something that can be incredibly helpful, even if you’re not working out. Our body gets used to certain regimes, and once those regimes and timelines are in sync with our metabolisms in the best possible way, our bodies benefit in the best possible way.
You should time your meals as it best suits your needs, but there is a general ‘rule of thumb’ when it comes to pre-workout meals and it says – closer to the training session you are, smaller the meal should be. Eating heavier food few hours before the training can be quite efficient, but stuffing yourself just before a workout may cause some unpleasant problems.
Choose the right food
Defining the right food for your pre-workout meals is almost as essential as planning out the training sessions. There are some types of nutrients that have proven to show best results when consumed properly before training and here are some of them:
- Yogurt, Greek yogurt, and smoothies – Greek yogurt is packed with high-quality protein, yogurt has amazing digestive properties that help speed up metabolic processes and it can help your body receive the needed energy faster. Smoothies are the best combination of glucose needed for the training sessions, and they are incredibly easy to make, so if you need a quick pre-workout snack, some fruit like berries, apples or bananas, combined with yogurt and Greek yogurt are just a thing for you.
- Protein supplements – Protein represents the building material for muscle mass, so in order to get the right dose of protein, you can rely on various supplements. Protein Australia for example, among many others, provides various great protein supplements you can use in your everyday routine. They can be added in regular meals or made as a protein shake, but with those supplements, you get to control the protein intake precisely and plan the training and body development with ease.
- Oatmeal and Whole Grain bread – We all know that oats are filled with fiber which gradually releases carbohydrates into your bloodstream. This energy stream can help with maintaining constant energy levels during workouts. Oats are also filled with vitamin B that helps convert those carbohydrates into energy. Wholegrain bread is another great source of carbohydrates, and as various Australian nutritional experts agree – a slice of wholegrain bread with some turkey slices can provide just the right energy boost for the training sessions if consumed about an hour or 45 minutes before.
In order to get the best out of your body, you must listen to it and adapt your needs to your training. With proper and strategic planning, you can easily build our body, and you can skip those tummy-rumbling moments of awkwardness in the gym. Make sure you avoid eating fatty foods or candies, as they tend to cause sugar rush which ends up quite fast, leaving you exhausted in the middle of your training session. Look how your body reacts to different regimes, and soon you will find the best nutritional solution for your pre-workout meals.