Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.
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From improving performance to boosting your energy levels, choose a perfect pre-workout meal to accelerate your performance in your fitness journey.
Do you find it laborious to focus during your workout sessions, or do you feel like giving up faster than usual due to low energy levels? If yes, these may be signs that you are not giving your body the adequate nutrition it needs. You need to reconsider what you eat before your training session.
Research on ergogenic supplements has led manufacturers to launch pre-training drinks. Any pre-workout meal or supplement taken before training is commonly used to improve energy, strength, power, and body composition.
A good pre-workout meal is about consuming the right type of food before any workout regime. This can help boost your energy levels, accelerate your performance results, and get you going towards your fitness goals. Pre-workout supplements are becoming more and more popular with both recreational and athletes who are interested in improving performance. About 70 percent of young adults consume at least one dietary supplement before hitting the workout regime.
We all look forward to putting in the best of our energies to train hard and get the most out of our activity sessions. This can be achieved by including healthy pre-workout nutrition, so that you can enjoy your workout without feeling drained or exhausted.
Pre-workout meals can greatly improve one’s performance by increasing their energy levels and mental focus, and delaying fatigue.
What factors should be kept in mind before deciding a pre-workout meal?
- A pre-workout meal is subjective to one’s training schedule and fitness goals. Since everybody’s nutritional needs, body, and training routine is different, they need a customized pre-workout meal that is best suited for them. For instance, if someone’s goal is to build muscles, they should include a protein-rich pre-workout food or supplement. This will help you increase your muscle mass.
- There are many pre-workout supplements available in the market in the form of capsules, drinks, powders, gummies, and others. Majorly, the main components in all pre-workout supplements are a combination of B vitamins, carbohydrates, proteins, fats, and antioxidants. However, if you are not fond of artificial supplements, you can replace them with dietary sources to obtain adequate pre-workout nutrition.
- A good pre-workout meal should constitute a balance of complex carbohydrates as they act as fuel to our body, and proteins to help prevent muscle wasting during the workout. Avoid consuming too much fat and fiber as part of your pre-workout nutrition. They can slow down digestion and may lead to gut issues during the workout session.
- One can take their pre-workout meal 30 minutes to 3 hours before the workout. In case you struggle to find enough time before your session, choose nutritious, light, and easily digestible snacks. Avoid rich and heavy foods at least two hours before the workout. They tend to stay in the stomach for longer and may result in bloating and lethargy.
You can include complex carbohydrates such as broccoli soup, sweet potato chaat, whole-grain pasta, boiled or baked beans as a pre-workout meal. Even lentils, brown rice, oats, whole-grain bread, and fruits are a good option.
Here are some all natural options for a pre-workout meals:
1. Bananas
Fruits contain the natural sugar fructose and are considered to be the best source of simple carbohydrates to be taken before any workout. Bananas are widely accepted as a popular pre-workout fruit. They are rich in simple carbohydrates which quickly release energy into the bloodstream. Potassium in them helps maintain the electrolyte balance in the body.
2. Beetroot
Including beetroot juice or beetroot salad can also be a good idea as it increases the nitric oxide level which helps dilate blood vessels and improves the blood flow. You can consume beetroot juice 30 minutes before the workout to boost up their cardiovascular functioning.
3. Peanut butter
You can also have approximately 2-3 tbsp of peanut butter with sliced apple wedges or spread it on 2 slices of whole wheat bread to make a sandwich as a tasty and healthy pre-workout snack. Peanut butter contains a good amount of proteins and healthy fats. However, the whole wheat bread and apple will take care of your carbohydrate needs before your workout regime. You can have it 30-60 minutes before starting the workout.
4. Eggs
Eggs are one of the popular foods associated with workout and fitness terms as they help in muscle protein synthesis due to the presence of beneficial amino acids. One can also include some salad or sautéed vegetables along with the eggs to add to the nutritional value.
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