Do you sometimes feel dizzy or nauseated after working out? Unfortunately this happens to many fitness lovers just because they’re unaware of one pre-eminent fact that makes all the difference!
The Importance of Pre-Workout Meals:
Pre-workout meals are the drinks and foods you consume before commencing your training session. If you’re looking to perform at your best during your workout, you’re going to need to fuel your body first. If you don’t ensure your body has the appropriate energy and nutrients for your vigorous exercise session then you may not see the results you’re hoping for, and, over time, you may become ill or injured.
There are a number of rumours in the fitness world that eating before a workout can cause dizziness, nausea, or vomiting. Let’s be real here - the problem isn’t eating before your workout, it’s all about meal timing.
Don’t stuff in a huge meal five minutes before you’re about to hit the gym. Instead, consume light meals or snacks which contain carbohydrates and protein to help keep your energy levels high throughout your session.
Here are some simple rules to be aware of:
- For a heavy meal, keep at least a 1-2 hour gap between your meal and workout.
- For a medium-sized meal, maintain a breach of 45-60 minutes.
- And for a lighter meal, keep a difference of 20-30 minutes.
When choosing your pre-workout meal, you should consider foods with high protein and low glycaemic index carbohydrates. By consuming protein you’re giving your body the amino acids it needs to prevent muscle breakdown, and to aid muscle growth and recovery. Low GI carbs can give you a slow-releasing source of energy, meaning you’ll be able to work out longer and are less likely to experience fatigue halfway through your workout.
Here are five of the best foods to eat before a workout:
- Oatmeal, Fruits, and Nuts
Oatmeal is a considerably heavy meal to eat before exercise but is an exception in terms of energy. This pre-workout food contains complex carbohydrates, which acts as an excellent energy source, and also provides plenty of the soluble fibre, beta-glucan.
Make sure to eat it at least 1 hour before your workout. You can add almonds, walnuts, flaxseeds, chia seeds, or any other seeds, nuts or fruit to your bowl to make it more appetising and add in extra nutrients.
- Banana and Peanut Butter
This heavenly duo is a perfect combo and can be fused with whole grain bread. The carbs of whole grain bread will provide ample energy to stay on your feet even after a tremendously hectic workout, and bananas are a great way to boost your glycogen stores and increase blood sugar levels. The proteins will upsurge your muscle-building capacity and help in the regeneration of damaged muscles.
- Protein Bar
Wait! No need to grapple for making your protein shake while you’re still sleepy. Instead, grab a protein bar and munch on it while mentally preparing yourself for a workout.
An average person needs 20g of protein before a workout to help him/her induce muscle building. A protein bar is an excellent source that also provides complex carbs for putting your hunger pangs to sleep.
- Fruit Smoothie
Not only are smoothies great tasting and super healthy, but they’re an excellent pre-workout meal option that can provide an abundance of energy because it's a great source of fast-acting glucose.
A fruit smoothie might feel overly filling, but we assure you that you only need 30 minutes to fully digest it. This is a satisfying but light meal to opt for when you have minimum time at hand.
With all the nutrients and antioxidants, blueberries win a spot in the list of pre-workout meals due to its numerous health benefits. They digest slowly, which means it provides a balanced source of energy during your workout. Anthocyanin present in blueberries also reduces muscle cramps and inflammation. Apart from its benefits for exercising, it also improves cognitive functioning and enhances brainpower.