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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

What to eat before a workout?

Fueling your body properly before a workout is crucial for optimal performance and energy levels. Learn what to eat to maximize your workout effectiveness. 

Introduction

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Pre-workout meals provide energy, enhance performance, prevent fatigue, and support muscle recovery. Choosing the right foods can make a significant difference. 

1. Importance of Pre-Workout Nutrition 

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Carbs are essential pre-workout for quick energy. Opt for complex carbs like whole grains, fruits, and vegetables to sustain energy throughout your session. 

2. Carbohydrates 

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Include lean proteins like chicken, tofu, or Greek yogurt to support muscle repair and growth. Aim for a balanced protein-carb ratio in your pre-workout meal. 

3. Protein 

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Eat a balanced meal containing carbs and proteins 2-3 hours before exercise to allow for digestion. For snacks, consume 30-60 minutes pre-workout for quick energy. 

4. Timing 

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Drink water or a sports drink before exercise to stay hydrated and maintain electrolyte balance. Dehydration can impair performance and cause fatigue. 

5. Hydration 

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Avoid high-fat foods close to your workout, as they can slow digestion and cause discomfort. Focus on healthy fats like avocados or nuts in moderation earlier in the day. 

6. Fats 

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Examples include a banana with nut butter, Greek yogurt with berries, or whole grain toast with avocado. Choose foods that are easy to digest and provide sustained energy. 

7. Pre-Workout Snack Ideas 

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Moderate caffeine intake can enhance performance and alertness. Coffee or green tea consumed 30-60 minutes before exercise can boost endurance and focus. 

8. Caffeine 

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A well-planned pre-workout meal or snack can optimize your performance, energy levels, and recovery. Tailor your choices to support your fitness goals and enjoy your workout experience. 

Conclusion

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