The rules of eating before working out are plentiful and, often, confusing, so it’s not a good idea to tap into (unreliable) internet sources. We wanted the straight-up truth because we don’t want our hard work going down the drain (yes, we DO go to the gym). These expert nutritionists gave us a list of the best pre-workout snack options, backing them up with actual fact. Take that, internet! Read on to know what to eat right before an intensive workout session.
A pre-workout snack should be light and easy to digest says chief nutritionist, Dr Namita Nadar, Fortis Hospital, Noida; “A pre-workout meal is considered as a whole foods meal that is eaten within three hours of your workout. When you eat the right foods in the right quantity, the nutrients can offer a number of benefits like energy, muscle protection and increased muscle growth”.
Filling up your glycogen reserve (the body’s energy tank) before a workout improves your energy levels significantly during a workout; a good pre-workout meal can prevent muscle breakdown and enhance energy repair and recovery. Eating protein for your pre-workout meal helps to slowly release amino acids into your blood stream, which can promote protein synthesis.
Dr Anjali Hooda Sangwan, Obesity, Metabolic Medicine and Clinical Nutrition consultant, Mumbai says, “If you are only looking at weight loss, you should go on an empty stomach, as exercise will be able to tap into the fat stores. When you eat anything, the body is busy burning the current food rather than the stored energy”.
What to eat
1. Fruits: If you want a toned body, Dr Hooda suggests having a fruit like an apple or banana, which will help you fill up will vital nutrients.
2. Green tea: Green tea is rich in anti-oxidants that helps restore muscle damage.
3. Almonds: Almonds are a great source of proteins, minerals, vitamins and dietary fibre with very little calories and thus work well to sustain energy. Just a handful before workout can be a good energy booster.
4. Low-fat yogurt: Yogurt has probiotics and high-quality protein, which is great to prevent muscle damage and accelerate repair.
5. Nut butter: “Butter from nuts like almond and peanut is a nutritious way of jazzing up your snack. These kinds of butter are rich in proteins and vitamins, which work well to prevent muscle damage that might occur during workout,” adds Dr Hooda.
6. Eggs: Whole eggs or egg whites are a great source of protein. Protein will help release amino acids in the body, which is good to build muscle.
7. Oatmeal with whey protein: “This is a great pre-workout snack if you have a sensitive stomach. Whey is also a good source of high quality protein,” suggests Dr Nadar.
8. Water: Don’t forget to drink plenty of water. Dr Nadar says, “A good 400 ml can help you optimise your performance”.
Pre-workout diet
Dietary Fat: “Stay away from fatty meats and oils as they are rich in dietary fats. Fat takes the longest to digest and that’s why a pre-workout meal should be relatively low in fat,” emphasises Dr Nadar.
Protein: A moderate amount of meat (4-8 ounces) or dairy sources that are low in fat is also good. “A major benefit of meat or dairy is that they contain branched chain amino acids, which can help increase the rate of protein synthesis and decrease protein breakdown during and after your workout,” he clarifies.
Carbohydrates: Low glycemic (slowly releases into blood stream) carbohydrates should help fill up glycogen (or energy) stores that will power you through a tough workout session.
“A meal of approximately 500-600 calories for a person who weighs 75-kilograms (an average weight), two-three hours before starting your workout is ideal as a pre-workout meal during a fat loss program,” adds Dr Nadar.
