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People respond differently to
eating before a workout. Some people can get a better workout if they eat beforehand because of the energy that this food will provide.
Meanwhile, other people can’t eat before their
and it interfering with their performance. workout without feeling nauseous
There is no set in stone answer for whether you should or shouldn’t be eating before your workout,
it all depends on what helps you perform better in the gym.
For this video, let’s pretend that you’re the type of person that responds very positively to eating before a workout.
The big question that you probably have is what should you eat to maximize your performance?
I want to give you the 10 best-proven pre-workout foods.
These are great because they’re easily digestible, and provide your body potassium,
which you’ll be needing because
I”m sure you’re going to be sweating really hard during your workout.
Any fruit before a workout could help,
try mixing it in with some protein source such as fat-free Greek yogurt.
and brown rice mix. This was always one of my favorite pre-workout meals.
You eat the white rice for fast easily digestible energy, and you eat the brown rice for slower digesting
longer duration energy.
When you have both
throughout your entire workout. your energy levels should stay high
Have this with some chicken breast or legumes
because they provide soluble and insoluble fiber. another slower digesting carb
contain B vitamins which are the vitamin responsible for converting carbohydrates into energy.
4.100% whole wheat or brown rice pasta
This is another one of my favorites something about pasta just gives you tons of energy.
Throw in a
with the pasta and you’ll kill it during your workout. solid protein source
5.Whole Grain Bread
If you don’t have time to cook this is a quick, easy, and
in. convenient way to get your pre-workout carbs
You can have this with some hard boiled eggs for protein.
You can have a
as well, but the baked potato will be digested and available for energy faster than the sweet potato. yam or a sweet potato
You can have this with some fish or any kind of
low-fat protein that you like to eat with potatoes.
7.Green Smoothie with fruit
Whats a better way to go into your workout than with all of your micro and macronutrients available for use.
To make this smoothie just
blend up some green veggies like kale, chard, broccoli,
and spinach with some fruits. You can add a scoop of protein in this smoothie to have
your protein needs covered.
8. Ezekiel turkey or chicken wrap
Ezekiel wraps are hard to work with, but if you heat them up beforehand they’re more malleable.
regular multi-grain wraps will be okay too. If you really hate how crappy Ezekiel wraps are
Double wrap your turkey or chicken with
two wraps to increase carbs if you need the extra calories and energy.
9.Apples with Peanut Butter
This meal is not the best pre-workout meal because of the fat found in peanut butter,
a whole meal having some apples with peanut butter can give you the energy you need for your workout. but if you really don’t want to eat
This meal is not for those people that take forever to digest their meals,
because that peanut butter will still be digesting while you work out.
. we want our blood flow going to our muscles not our gut during a workout
10.Power Bars and Protein Bars
Although this is not one that I would refer to as the greatest pre-workout meal it could be a real lifesaver if you can’t get to any real whole food.
it needs for energy, protein bars are good for…you guessed its protein. Power bars are good to give your body the carbs
You ideally want to have both carbs and protein before your workout,
in relation to your energy levels during your workout. Try to have both, but definitely, have the carbs. but carbs are more important
Now I want to real quick answer all pre-workout meal timing questions.
How long before your workout you should eat these foods is
another question that is very dependent on the individual.
If you have a fast digestive system then
you may want to eat your pre-workout meal 30-60 minutes before your workout.
On the other hand, if food tends to take a while for you to digest you may want to have
your pre-workout meal 2-2 1/2 hours before your workout.
The last thing that I want to say is more isn’t always more. You may experience an
increase in your energy levels at the gym by having some carbs before you go.
it doesn’t mean you’ll have more and more energy. if you eat more and more carbs
It takes energy to digest the meal, and your blood flow is redirected to your stomach. It will really take away from your workout if you’re exercising on an overly full stomach,
, but don’t overeat. All that being said, if you’re the type of person that can’t eat before your workout it’s okay. so remember you can eat before your workout
You can still get plenty of gains eating after the workout.