Eating the right foods before a workout makes all the difference. The idea of pre-workout meal or nutrition is to give your body what it needs to perform at maximum intensity, and prepare your muscles for growth.
A pre-workout meal should increase glycogen levels in the body and help prevent catabolism.
Dates are high in glucose, so they work quickly — your body even begins to absorb some of the sugar from dates underneath your tongue as soon as you put one in your mouth. So if you’re in a pinch and need energy quickly, dates are where it’s at.
Bananas are a great source of natural sugars, simple carbohydrates, and potassium. In the body, potassium is only stored for a limited amount of time, so try consuming a banana around 30 minutes to an hour before your workout. Eating a banana pre-workout is the perfect way to boost your glycogen stores and increase blood sugar levels. It is a great source of natural sugars and best for your pre-workout meal.
One medium-sized banana contains 422 milligrams of potassium. It is best to try to get potassium from dietary sources such as bananas.
They also may help to prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease, and digestive problems.
They are a very good source of fiber, especially beta-glucan, and are high in vitamins, minerals and antioxidants.
Oats are packed with fiber, which facilitates a steady release of carbohydrates into your bloodstream, and therefore a steady energy supply throughout your workout.
Oats have a well-balanced nutritional composition, and one serving (30 grams) of oats contains 117 calories.0.
By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber.
Chickpeas are a type of legume that offer a range of health benefits. They help increase satiety, boost digestion, keep blood sugar levels stable, increase protection against metabolic syndrome and heart disease, and more.
One cup (about 164 grams) of boiled chickpeas contains approximately:
- 269 calories
- 45 grams carbohydrates
- 14.5 grams protein
- 4.2 grams fat
- 12.5 grams fiber
- 1.7 milligrams manganese (84 percent DV)
- 282 micrograms folate (71 percent DV)
- 0.6 milligram copper (29 percent DV)
- 276 milligrams phosphorus (28 percent DV)
- 4.7 milligrams iron (26 percent DV)
- 78.7 milligrams magnesium (20 percent DV)
- 2.5 milligrams zinc (17 percent DV)
- 477 milligram potassium (14 percent DV)
- 0.2 milligram thiamine (13 percent DV)
- 0.2 milligram vitamin B6 (11 percent DV)
- 6.1 micrograms selenium (9 percent DV)
- 6.6 micrograms vitamin K (8 percent DV)
- 80.4 milligrams calcium (8 percent DV)
- 0.1 milligram riboflavin (6 percent DV)
- 0.5 milligram pantothenic acid (5 percent DV)
Chickpeas nutrition also provides some vitamin A, C and E and niacin.
Green yogurt is the good choice for pre-workout meal. Per 100 grams green yogurt contains 36 mg sodium, 141 mg potassium, 3.6 grams carbs and 10 grams proteins.
Apples are free of fat, sodium and cholesterol. One medium-sized apple contains 4 grams of dietary fiber and 14% of your daily recommended value of vitamin C. Crunching on an apple for fiber helps with digestion and may aid in losing weight. Apples contain boron, a mineral that helps protect bones.
Egg whites are a low-calorie, fat-free food. They contain the bulk of the egg’s protein. The egg white contains about 4 grams of protein, 55 mg of sodium and only 17 calories. A single egg white also offers 1.3 micrograms of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus and 53.8 mg of potassium.
Nuts are naturally low in sodium, contain potassium and most contain some carbohydrate in the form of natural sugars.
Chestnuts are different they are rich in low glycemic index carbohydrates and low in fat making them more like a grain than a tree nut.