Pre-workout supplements have become part of the diet of every fitness enthusiast. A pre-workout, with quick-releasing energy and focus during exercise, is one of the best formulations for enhancing training performance. A pre-workout powder contains strong elements like beta-alanine, caffeine, and citrulline malate, which are meant to delay fatigue and increase blood flow & mental focus.
Additionally, bodybuilders and athletes take a pre-workout drink prior to a training session to help them perform to the best of their physical abilities. There are many pre-workout supplements in the market and picking the best pre-workout is therefore of great significance to meet the demands. A top-rated pre-workout always has well-balanced formulations with no banned ingredients. So it provides a clean and effective energy lift without nasty jitters.
Besides consuming proper pre-workout supplements, there are many options you can choose before you begin your workout training. Especially if you are a beginner and do not want to use a dietary supplement at first, you can choose to select top pre-workout foods and add them to your daily routine.
These energizing and healthy meals are good to consume a couple of hours before physical activity to maximize your physical performance. Furthermore, you will get to learn about the top 10 pre-workout meals, and guess what, you can easily prepare these healthy meals at home!
Top 10 Pre-Workout Foods You Can Consume
From fetching a banana to get quick energy, to preparing oatmeal for a healthy boost, here are the 10 best pre-workout foods you can prepare at home and elevate your enthusiasm before hitting a gym. The best part is, that almost each of them is affordable and takes a couple of minutes to prepare:
1. Bananas
Eating bananas holds great nutritional value. It is among the best pre-workout foods that contain natural sugars, simple carbohydrates, and potassium. In the human body, potassium is stored for a limited time. Thus, consuming pre-workout foods like bananas 30 minutes to 1 hour before a workout is very beneficial.
Eating bananas as a pre-workout snack is an affordable yet effective way to boost glycogen stores and elevate blood sugar levels. For an extra protein boost, you can add peanut butter to chopped bananas.
2. Protein Bar
Protein bars are one of the best sources of instant energy before a workout session. If you are looking for a quick top-up before physical exercise, then protein bars are a wise option for you! Therefore, a protein bar not only offers fuel to your workout but also provides protein content to your muscles.
Choose a protein bar with some carbs to get more energy out of it! A layered bar is a good pre-workout food option that contributes to muscle mass and offers carbs for extended workout sessions. Eat a protein bar about an hour before exercise to optimize energy.
3. Porridge and Oatmeal
Out of the best pre-workout foods, porridge is one of the healthiest meals before a workout. Porridge contains complex carbs and a great amount of soluble fibre: beta-glucan. If you consume porridge 2 hours before a workout, it will satisfy your number throughout your physical activity.
To make it more healthy and nutritious, you can add a scoop of whey protein powder or a blob of peanut butter. Hence, you will get a good source of amino acids and protein to fuel your fitness goals.
4. Chicken, Rice & Vegetables
Chicken, rice, and vegetables are a stereotypical meal but a healthy one! This classic pre-workout food is a rich source of lean protein and complex carbohydrates. Known to provide amino acids to promote muscle growth, it is a great combination to consume before a workout. Talking about consumption timing, you can have a meal like this 2-3 hours before hitting a gym.
5. Fruit Smoothies
People think that fruit smoothies are good tasting but ignore the fact that they provide micronutrients good for health and well-being. But, it also contains high sugar including fructose! Thus, smoothies are often high in calories and often mistaken as meal replacement drinks.
However, if you drink fruit smoothies as a pre-workout meal, it offers a good source of fast-acting glucose. for best results, you can also add protein supplements.
6. Apple Wedges and Peanut Butter
If you are looking for a pre-workout food that hardly needs any effort, then try apple wedges with peanut butter. Enjoy sliced apple wedges with some peanut butter spread. This food is great for individuals who follow a calorie-restricted diet.
Moreover, the crunch factor of apples satisfies your cheeky cravings and peanut butter adds taste to it! It is recommended to consume it around 30 minutes before physical activity.
7. Wholegrain Bread, Sweet Potato and Brown Rice
If you are looking for a top pre-workout food that contains good sources of complex carbohydrates, then this meal is for you! Consume wholegrain bread, sweet potato, and brown rice 2-3 hours before gym as a pre-workout meal.
This meal combination is a great source of protein to enhance your workout performance. Moreover, wholegrain Bread, Sweet Potato, and Brown Rice together is a great meal for those who practice endurance activities like cycling and running!
8. Omelet
Everybody knows that eggs are a good protein and energy source. If you consume eggs on a daily basis, it can deliver healthy benefits. Although eggs contain fats too, this does not mean they lack any healthy value! You can make a healthy omelet made of egg whites which is mostly made of protein.
You can also make it using whole eggs, which are rich in muscle-building protein and amino acids. Hence, eating an omelet before your workout (2-3 hours prior) can promote muscle growth and curb muscle catabolism. Do not forget to add green veggies like spinach to make it more delectable and healthy.
9. Protein Shakes
How can protein shakes be missed? If you want a meal that you can prepare on the go, protein supplements are a great meal! A good workout session demands strong nutrients to meet energy and recovery. Thus, a whey or isolated protein shake can fix this problem.
Consumed as pre-workout fuel, protein shakes contain BCAAs, EAAs, and many important ingredients. To maximize your gains, consume a protein shake about an hour before your workout.
10. Homemade Protein Bars
One of the top on-the-go pre-workout foods, protein bars contain high-value ingredients like protein that make you feel fuller for long hours. If you do baking, then you can easily prepare homemade protein bars.
The best part of homemade protein bars is that you can control making bars that are high or low in carbohydrates and protein. Moreover, you can add seeds, nuts, dried fruits, and a sprinkle of chocolate to make it interesting.
Benefits of Pre-Workout Nutrition
A pre-workout drink is packed with health benefits, not least its ability to boost your workout performance. Improve the exercise experience from physical performance to mental attention. The best pre-workout supplement does it all. Below are some important pre-workout benefits you should know:
1. Enhanced Energy:
Caffeine and beta-alanine in pre-workout men and women increase energy levels. Hence, if you are a fitness fanatic athlete, and fitness lover alike, a pre-workout drink is the best way to shake up your fitness regimen.
2. Increased Endurance:
Nitric oxide and citrulline malate in pre-workout products improve muscle oxygen delivery and promote blood flow. Therefore it improves stamina during a workout of any kind and sustains longer sessions in training.
3. Enhanced Alertness:
If you are looking for a drink to get you ready for the gym, then a pre-workout supplement is a good choice. Pre-workout also enhances focus during a workout. Ingredients such as tyrosine and choline promote alertness so you can perform a more focused exercise.
4. Faster Recovery:
Besides supplying energy and concentration, a pre-workout powder is dedicated to hastening muscle recovery. Exercising vigorously causes muscle breakdown. Recovery is rapid. Therefore, a pre-workout helps to prevent muscle soreness and recover faster.
5. Faster Nutrient Delivery:
Many pre-workout supplements from renowned brands contain important ingredients like creatine and branched-chain amino acids (BCAAs) that support muscle growth and recovery. It accelerates protein synthesis and promotes nutrient uptake in the body.
Conclusion
There are many pre-workout foods and sources available in the market. Before choosing one, ensure it is packed with a nutritional punch for effective results. Protein bars, for instance, are a great source of protein beneficial during a workout. On the other hand, protein powder mixed with oatmeal contains essential ingredients for energy during workouts and overall well-being. In addition, some pre-workout meals are tastier, while others may lack full taste, but contain great nutritional value. What are you waiting for? Grab your preferred pre-workout meal and start enhancing your workout performance.
Important!
The article is for educational and informational purposes only. It is not intended to give any medical advice. Before introducing any major change in your diet, take advice from a dietitian. If you are suffering from any health condition, always consult a healthcare professional before starting a pre-workout nutrition.
