What Is the Best Pre Workout Meal

Eating before a workout is just as important as eating after a workout. In fact, the right pre workout meal can help you have a better workout and help prevent problems such as low energy, dehydration or general ill feelings after a good workout. The following guide will help you understand why it’s important to get a good pre workout meal in before you exercise, as well as what foods to avoid and what foods make for the very best pre workout meal possible.

Why You Should Eat Before a Workout

Eating before a workout is essential in order to have the proper amount of energy to complete a healthy exercise session. If you don't eat before a workout, your blood sugar levels might become too low or fluctuate too much, resulting in dizziness and general weakness that will make it hard to keep up the workout pace.

Another reason why you need to eat before you workout is to improve your overall exercise and athletic performance. The right foods can actually help you improve your workout results in the long run, depending on what type of exercise you are doing.

Foods to Avoid Before a Workout

There are some foods you should generally avoid before a workout, no matter what type of exercise you’ll be doing or your general fitness level. These foods can make you feel sluggish or cause spikes or drops in your blood pressure that will make exercise more difficult.

As a general rule of thumb, you’ll want to avoid these foods in the 1-3 hours leading up to your workout:

Foods high in fiber or sulfur compounds on their own. Foods that are particularly high in fiber (such as beans) or high in sulfur compounds (such as broccoli and cabbage) should not be eaten on their own before a workout. This is because these foods--while healthy and an essential part of a nutritious diet--will cause your stomach to work overtime, which is something you'll want to avoid when your blood is pumping hard during exercise. Eating them with other foods to help combat the potential digestive problems (such as eating broccoli with chicken or mixing spinach into a protein smoothie) is the best way to get the benefits of these healthy options without the digestive drawbacks.

Dairy. Even if you aren't lactose intolerant, you should avoid heavy dairy before a workout (such as cream, cream cheese, soft cheese and ice cream) as this may cause an upset stomach during your workout. Stick to dairy milk or almond milk, especially if you’ll be consuming them as part of a protein packed smoothie.

Fried and/or fatty foods. Heavy, fried and fatty food will mess with your blood sugar levels while causing problems with your digestive tract, which is definitely something you want to avoid right before a workout. While it can be tempting to load up on a burger or something heavy before a workout, you’ll want to avoid anything that’s high in fats and oils.

Best Pre Workout Meal

While there are some foods you’ll want to avoid before a workout, other foods make for the perfect pre workout meal. Let’s take a closer look at some of the foods that will help you create the perfect meal to take in before your next workout session.

Bananas. Bananas are commonly known as a "natural power bar," and for a good reason! Bananas have healthy carbohydrates and plenty of potassium in them, which will keep up your energy during a workout and help, regulate your energy levels to prevent problems such as dizziness and cramps.

Dried fruit. Dried fruit are an excellent source of simple carbohydrates that are especially recommended in pre workout meals because they are easy to digest and aren't likely to cause stomach problems. Dried fruits such as fried pineapple, figs, apricots and berries make for a quick pre workout meal that will give you a boost of energy.

Whole grain bread sandwich. Whole grain bread is a great source of simple carbohydrates and eating a few slices of whole grain bread as a sandwich (perhaps combined with something like a hardboiled egg slices or low-fat turkey for added protein) can really help your energy levels stay high and steady before a workout.

Trail mix. There's a reason trail mix has become a staple of the workout industry! Trail mix combines the best of both worlds, since the ingredients in trail mix have simple carbohydrates, healthy fats, and even protein to help keep your energy levels up all workout long. Just make sure you avoid trail mix that is filled with anything covered in chocolate or dried yogurts, as these have too much sugar.

Protein smoothie. Smoothies have something of a bad reputation, thanks to the high-fat, high-sugar content found in plenty of mall stand smoothies. But you can definitely make a healthy smoothie at home that makes the prefect pre workout meal on its own or as a beverage with some other meal options. For best results, stick to a smoothie made with natural fruits and vegetables such as bananas, berries, peanut butter, leafy greens and dairy milk or almond milk. Naturally, you'll want to add your favorite protein powder as well for an added boost.\

Chicken, rice and vegetables. If you’re particularly hungry and you need something that will fill you up while providing you with much needed energy before a workout, then try a dish made with chicken (ideally, chicken thighs due to the dark meat which has lots of good fat to stave away hunger) along with whole grain brown rice and some steamed vegetables.

Final Thoughts on Pre Workout Meal Options

Eating before a workout is essential when you want to make sure that you stay focused and energized for your entire workout session. If you are planning to workout, make sure you consult the above guide that will steer you in the right direction when it comes to choosing the right foods for your pre workout meal.