Pre-workout food to boost performance
- Dietitian.Lauren Hmede
- Sep 30, 2019
- 1 min read
Introduction:
Pre-workout meals are such important to boost workout performance and to help in muscle recovery. You need to know that your overall healthy diet matters more than just pre and post-workout meals.
1. White Rice With Lean Beef:
White rice is easily digested and the sugar is quickly transported into bloodstream and then into muscle, in the other hand red meat contains creatine which is responsible for a greater energy production within muscle cells.
It is important to avoid eating just prior to workout as the body will deliver blood into organs for digestion which lead to low performance. Have a space of 30 minutes minimum as the optimal time is 2 hours.
2. Bread or Dates:
High glycemic index food like bread, dates or even corn flakes are more easily digested. At the same time, these foods spike blood sugar and provide the energy he needs for peak performance.
It is better to consume them close to performance.
3. Banana and Peanut Butter:
Bananas provide your body with potassium which prevent your muscles from cramps while peanut butter promote satiety.
Almond, cashew or tahini work also. Nuts are full of healthy unsaturated fats, omega-3 fatty acids and fiber.
Just be sure to watch your portion size, as nuts and nut butters are usually high in calories. Or, try a powdered peanut butter (reduced fat) if you just can't get enough of the flavor.
4. Whey Protein Shake:
If you like to go to the gym in the early morning you can have some whey protein isolate mixed with water can give you just the energy you need to power through your session.
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