A good pre workout meal can help your body perform better and recover faster after each workout.
When you fuel your body properly prior to exercise, it will not only help you maximize your performance, but also minimize the damage to your muscles.
Ideally, aim to have a balance meal about 2 – 3 hours before your workout. The timing here depends on the individual. If you digest your food slowly, eating too soon before a workout may make you feel nauseous. One you figure out what time works for you, here is what your meal should include
Carbs are the muscles best source of energy. Include carbs that are easily digestible as well as carbs that will leave you with lasting energy that will push you throughout the duration of the workout.
Eating protein prior to exercise has been shown to increase a better anabolic response, or muscle growth, improve muscle recovery, increase strength and lean body mass.
Here are a few examples of pre workout meals
Blueberries and Greek yogurt
Brown rice, white rice, and grilled chicken
Old fashion oats, bananas, and milk
If you only have an hour or less before your workout, focus on getting in those quick digesting carbs. If you are real short on time, sports gels and sport nutrition bars will also do. You need to focus on getting that quick energy to fuel your workout.
Diets don’t work. Restrictive meal plans deprive people of foods they enjoy-which is one reason that they fail. If you or a loved one have been on a constant cycle of weight loss and gain–you know exactly what I mean.
The following are some tips to help you improve your nutrient intake without completely giving up your favorite foods.
Avoid drinkingyour calories
Unlike the feeling of satiety that you can get from the food, beverages do not keep you feeling full. On top of that, studies have found a strong link between body weight and sugary drinks such as sodas, milkshakes, and frappuccinos. Even seemingly healthy drinks like smoothies and juices can be loaded with sugar so be mindful and read labels before choosing your beverage.
Keep your favorite foods- but add more vegetables and fruits.
Fruits and vegetables have a high fiber content which keeps you feeling fuller for longer. Vegetables are low in calories and help reduce the risk of type 2 diabetes, heart disease and stroke. Sometimes prepping your vegetables can be time consuming, so spending a little bit more money for pre-chopped produce might be the way to go.
Another way to get in your fruit and vegetables is to include them into the foods that you already eat. Try adding vegetables to your eggs or adding fruit to your oatmeal.
Have you heard of intuitive eating? It is when you only consume food when you are hungry and stop when you feel full. This eating mindset does not restrict certain types of food.
Sound easy? Believe me it isn’t as simple as it seems. We encounter many emotions-such as sadness, boredom, and anxiety- on a daily basis that encourage us to eat- even when we are not hungry.
The following scale can help you rediscover your body’s natural hunger and fullness cues! Your job is to stay in the green!
Here are some additional natural health tips:
Before eating ask yourself “Am I hungry?” This pause will help identify if you are eating for another reason other than hunger.
Eat at a table-with others-and avoid eating with distractions such as electronic devices. This helps keep the act of eating mindful. Eat slower, engage in conversation during your meal, put your fork down after each bite–it can take up to 20 minutes after a meal to feel full!!