While walking your way to the gym for your workout session, you should be prepared both mentally and physically. The best way to do so is to eat properly. A pre workout meal which consists of proteins, carbohydrates and fluids is essential to provide the body with the needed energy, to perform the strenuous workout. This will not only maximize your potential strength, but also minimize the breakdown of your muscles. A heavy pre workout meal should be taken at least 3 to 4 hours before exercising, while a pre workout snack can be had about 30 to 45 minutes prior so that you do not cramp and are not feeling too full. Go through the following lines to know the different foods that you should consume before a workout and also find some different options for light and heavy pre workout meals.
Foods To Eat Before A Workout
Since eggs are loaded with proteins, you can eat them anyway you want. You can flip, boil, fry or scramble them. However, avoid the egg yolks, as they are packed with fat and cholesterol.
Chicken is a rich source of protein and hence, you can have it in any form. A 4-ounce breast contains approximately 35 grams of protein. Peel off the fattening skin, before you proceed with cooking the chicken. Also, opt for grilling or baking the chicken, instead of frying it.
Oatmeal is one of the best sources of carbohydrates and gives a quick burst of energy. Pour oatmeal into a bowl and add hot water. Stir and have it before the training session. You can also add vitamin-rich blueberries and strawberries, if you desire.
An ideal protein drink is one that contains carbohydrate-rich powder, consisting of 25% protein and 60% carbohydrates. This is surely a must have before any workout session.
Drink about a gallon or eight glasses of water every day. Water is a must since a body cannot function without it. However, watch your water intake as too much of it can flush out vitamins and minerals that your require during your workout.
A cup of pasta contains 50 grams of carbohydrates and is rich in muscle-building proteins as well. Mix your pasta with a little tomato sauce and have this tangy appetizing snack, before heading to the gym.
Although peanuts are loaded with plenty of fats, they are also rich in nutrients, such as potassium, zinc and vitamin E. So, just before you gear up for that tiring workout session, have some peanuts or peanut butter.
Sweet, smooth and sensational, yogurt is not only soothing refreshment, but is also loaded with healthy balance of proteins and carbohydrates. It is best to go for the low-fat version of yogurt, before you proceed with your workout.
Considered as the best source of carbohydrates, an average 4-ounce potato contains 30 grams carbs. You can have them in boiled form or fried. Make sure you have loaded your body with ample of carb content, before heading towards the gym.
Pre Workout Snack
Option 1: 1 slice of whole grain bread, 1 cup of yogurt (low fat), 1 fruit, a tablespoon of jam or honey and 8 oz. water.
Option 2: ¾ cup oatmeal, a single fruit, ¾ cup cottage cheese and 8 oz. water. Prepare the oatmeal by cooking it in water.
Heavy Pre Workout Meal
Option 1: 5 wheat thin crackers, 1 cup of canned split pea soup, 2 cups tossed green salad, 2 cups shredded iceberg lettuce, ½ cup each of cucumber and tomato, 2 tablespoon of oil and 8 oz. water.
Option 2: 1 cup watermelon chunks, ½ cup grapes, ½ cup strawberries, 1 cup cottage cheese, 1 tablespoon of sunflower seeds and 8 oz. water.