Best Tips for Your Pre-Workout Meal
A pre-workout meal is essential. It is a whole food meal that must fall before 2 hours of your workout. Eating right food at right amount can make you stay fit and healthy. It offers a number of benefits. Let’s see.
It provides more energy during workouts
It fills up your body energy tank and improve your energy levels significantly during a workout.
It keeps your muscles in shape
When you work hard, especially lifting heavy weights, your body breaks down muscle tissue to use it as energy. A proper pre-workout diet helps to prevent muscle breakdown and improve energy repair and recovery.
It helps in growing your muscles
Protein release amino acids into your blood stream, which promotes in protein synthesis. Muscle growth can be improved when you break down the muscles and eat enough calories.
While you will be only benefited with a pre-workout meal, if you are on a fat loss program. If you have big pre and post-workout meals without any calorie count, then you may wonder why you are not losing any fat.
Now the question arise…What and when to eat?
To construct the meal plan, we need to understand the rate of digestion of different foods to determine meal timing.In general, digestion is the amount of time it takes for food to move from the stomach to the total elimination of food residue.
Here’s a breakdown of what your pre-workout meal should look like:
- Dietary Fat — Fat takes the longest time to get digested. So, the pre-workout meal should be relatively low in fat.
- Protein — Low fat meat or dairy products contain Branched Chain Amino Acids (BCAA), which increase the rate of protein synthesis and decrease protein breakdown during and after your workout.
- Carbohydrates — Carbohydrates help in filling up glycogen stores to help you power through a tough workout and promotes in anabolism.
The challenge is knowing what and how much to eat, which is based on your own response. You should experiment on your own with the timings to suit your diet needs.