Knowing what to eat before a workout is essential for optimal performance and recovery during your exercise sessions. You can maximise your energy levels, minimise muscle damage, and promote overall well-being by consuming the right macronutrients (proteins, carbohydrates, and fats).
In this article, we will explore various aspects of food to eat before a workout to improve athletic performance, including how many hours before exercise one should eat, the influence of time of day, and how the type of exercise influences what you should eat. Additionally, we will discuss foods you should avoid before a workout to prevent an upset stomach or hindered performance and the impact of exercising without eating. Furthermore, we will discuss the role of supplements such as whey protein shakes in supporting performance and provide ingredient lists and examples of pre-workout meals.
By understanding these key factors, you’ll be better equipped to optimize your performance and get the most out of your workout routine.
When To Eat Before A Workout?
Determining when to eat before a workout session is essential to maximize your energy levels and support muscle mass development. It enables you to perform at your peak during your workout. The ideal pre-workout meal timing can be the determining factor for a successful workout session. Therefore, tailoring your meal choices based on the duration between eating and engaging in physical activity is key.
Maximizing Performance And Muscle Growth With Strategic Meal Timing
The timing of your pre-workout nutrition is crucial for optimizing performance, muscle strength, and recovery. Consuming carbohydrates a few hours before exercise can boost metabolic responses and maximize muscle glycogen levels, particularly during moderate to high-intensity aerobic activities, such as high-intensity interval training (HIIT). Likewise, consistently fueling your body throughout the day with the right pre-workout foods is a proven strategy to enhance performance during later exercise sessions and promote muscle growth.
The timing of your pre-exercise meal becomes vital if you are glycogen-depleted and plan to engage in activities that demand high glycogen levels. As glycogen levels decrease, your ability to maintain exercise intensity and work output declines and tissue breakdown rates increase.
So, what does this mean for you?
Think of your body as a car: glycogen is the fuel that propels it during exercise. If your body’s fuel tank (glycogen) is low, you’ll need to refuel with the right foods before undertaking activities that require substantial energy. Eating a well-timed meal, such as two hours before exercise, ensures your body has enough fuel for high-energy activities like soccer, basketball, or swimming. If you don’t eat at the right time or consume the proper nutrients, your body may lack energy, leading to fatigue during your workout.
What To Eat 2 Hours Before A Workout
When you have a longer window, such as 2-3 hours before engaging in physical activity, choose a balanced meal containing a good source of lean protein, essential amino acids, and complex carbohydrates. This combination will help replenish your glycogen stores, increase muscle protein synthesis, and prepare your body for exercise. A meal example could be whole grain rice and beans with salmon fish.
What To Eat 30 Minutes Before A Workout
If you have only 30 minutes to an hour before your workout, consuming a pre-workout snack consisting of simple carbohydrates and some protein is best. Pre-workout foods rich in simple carbohydrates provide quick energy, increase blood sugar levels, and are easier to digest, helping you avoid stomach discomfort during your workout. A popular Nigerian street food, roasted plantain and a small handful of peanuts (Boli and Epa) is a good snack before your workout.
Optimizing Pre-Workout Fueling Based on the Time of Day You Exercise
The time of day you work out influences your pre-workout food choices. I don’t reckon or recommend you go for pounded yam and efo riro (vegetable soup) to fuel your morning run. However, it could be a good option 2-3 hours before your afternoon workout session.
Morning Workouts
For morning workouts, opt for a light pre-workout snack or meal that provides enough energy without causing stomach discomfort. A good snack could be a small serving of pap and akara (bean cake) or whole grains such as oat and protein smoothie made with low-fat milk, blended with fruits like mango or pineapple. Greek yogurt with dried fruit and whole grain bread is another option that provides a mix of protein and carbohydrates. Remember that your dinner from the previous night can impact how much fuel you need for a morning workout, so adjust your pre-workout meal accordingly.
Afternoon Workouts
When exercising in the afternoon, maintain a consistent eating pattern throughout the day, focusing on balanced meals containing complex carbohydrates, lean proteins, and healthy fats. Sports medicine professionals recommend tailoring your pre-workout nutrition to your lifestyle and activity level, as this will affect your energy requirements. For example, about 2-3 hours before your afternoon workout, choose a pre-workout meal like Jollof spaghetti with lean minced meat to stabilize blood sugar and sustain energy.
Evening workouts
For evening workouts, careful planning of pre-workout nutrition is crucial to avoid feeling sluggish after a long day. Your fueling strategy will depend on how you’ve nourished yourself earlier in the day. Consuming a substantial snack or light meal with easy-to-digest carbs and lean protein 2-3 hours before your evening workout can provide the maximum energy needed without weighing you down. Good pre-workout food options for the evening include a guinea fowl salad with chunks of African sweet potato or a protein bar with low-fat chocolate milk.
Always listen to your body and experiment with different pre-workout meals and snacks to find the optimal balance for your enjoyment and performance.
Incorporating Exercise Type In Pre-Workout Nutrition Strategies
The type of exercise you participate in also influences the food you eat before working out. Various workouts demand different combinations of carbohydrates, protein, and fat to fuel the body effectively, maximizing performance, recovery, muscle growth, and weight loss or gain.
Endurance Training
Endurance exercises, such as long-distance running or cycling, primarily rely on carbohydrates for fuel. Consuming carbs before endurance workouts ensures your body has enough glucose without breaking down muscle tissue. A high carbohydrate diet, including whole grains and fruits, maximizes natural glycogen stores, which is crucial for prolonged, moderate-to-high-intensity activities. Eating a carbohydrate-rich meal 2-3 hours before your workout can help maintain blood glucose levels and improve performance.
Strength Training
A combination of carbohydrates and protein intake is ideal for strength training activities like weightlifting. Carbohydrates provide the energy needed for the workout, while protein allows us to build muscle mass, muscle protein synthesis, and muscle fiber repair. Consuming a balanced meal of carbs and protein before your workout can help maintain energy levels and promotes higher glycogen stores.
High-Intensity Interval Training (HIIT)
HIIT workouts require a substantial amount of energy from glycogen stores. To fuel these short and high-intensity exercises, carbohydrates are essential for optimal performance and endurance. In addition, studies show that adding protein to carbohydrate consumption enhances performance and reduces muscle damage1.
Yoga And Flexibility Workouts
Fat is the primary fuel source for moderate to low-intensity exercises like yoga and flexibility training. While carbohydrates and protein are still essential, focusing on healthy fats can help provide the sustained energy needed for these less intense workouts. Consuming a meal that includes a balance of carbohydrates, protein, and healthy fats 2-3 hours before your yoga or flexibility session can help support your energy levels and overall performance.
Essential Components Of A Pre-workout Meal
As highlighted in previous segments, the ideal pre-workout meal should contain a balanced combination of carbohydrates, protein, and fats tailored to the individual and the exercise to follow. Carbohydrates, such as those found in plantains, yams, and Ofada rice, should be prioritized for high-intensity exercises, as they help maximize glycogen stores.
Protein in foods like snails, prawns, or fish, is essential for muscle growth, recovery, and performance. Including protein in your pre-workout meal supports increased muscle mass, improved muscle recovery, increased strength and enhanced muscle performance.
Lastly, fats provide sustained energy for longer workouts as they take longer to digest and can also be used when the glycogen stores are depleted. Healthy fats, such as those found in avocados, nuts, and palm oil, can support endurance, overall performance and aid post-workout recovery.
Examples Of Essential Ingredients To Build Your Pre-workout Meal
Carbohydrates
- Plantains
- Yam
- Sweet potato
- Rice (White,Ofada, Brown rice)
- Pasta
- Rolled Oats
- Quinoa
- Whole grain bread
- Bananas
- Mangoes
- Pineapples
- Oranges
- Watermelons
- Guavas
- Tangerines/Clementines
- Coconuts
- Avocado
- Agbalumo/ African Star Apples/African Cherry/Udara
Proteins
- Chicken
- Beef
- Fish (e.g., salmon, tilapia, mackerel, catfish)
- Lamb
- Goat meat
- Snails
- Prawn
- Beans
- Lentils
- Peas
- Eggs
- Greek yoghurt
- Tofu
- Tempeh
- Nuts and seeds (e.g., almonds, groundnuts, cashew nuts, pumpkin seeds)
- Peanut butter
- Cheese (e.g., waraa)
- Milk
Healthy Fats
- Avocado
- Nuts (e.g., groundnuts, cashews, almonds, walnuts)
- Coconut oil
- Palm oil
- Sesame oil
- Egusi seeds
Combining carbohydrates, protein, and healthy fats in your pre-workout meals doesn’t have to be a chore. With the right ingredients and a little creativity, you can create delicious and nutritious meals that will power you through your workouts. The key is to experiment with different ingredients, cooking methods, and portion sizes to find what works best for you.
When cooking with these ingredients, the quantity and style of cooking can also make a big difference in the end result. Using less oil or cooking methods like grilling or boiling can help reduce the calorie content of your meals without sacrificing flavor. Additionally, incorporating spices and herbs like ginger, garlic, and turmeric can add flavour and health benefits to your meals.
Examples Of Pre-workout Meals
Morning Workout Meal Ideas
- Sweet potato/yam with peppered egg
- Oat topped with dried fruits and nuts
- Akara( Bean cake) & enriched pap (Ginger, milk and honey)
- Fruit smoothie (Any fruit you have in your freezer would do, mangoes, pineapple, coconut, blend with water or juice such as sugar cane and orange juice)
- Wholewheat bread, peanut butter and banana slices
Afternoon/evening Workout Meal Ideas
- Jollof rice, plantain and grilled prawn
- Ofada rice with assorted meat
- Yam/plantain pottage
- Goat meat pepper soup with yam chunks
- Grilled catfish/Peppered snail with plantain
- Prawn & vegetable stir-fry with rice
Snacks
- Plantain chips
- Roasted/Boiled corn with coconut
- Kilishi
- Fruit Salad
- Vegetable salad with guinea fowl, fruits and nuts
- Kuli Kuli
- Hard boiled egg
- Grilled Gizzard
Foods To Avoid Before A Workout
While consuming the proper nutrients before a workout is essential, it’s equally important to avoid certain foods that can lead to discomfort and hinder performance. For example, foods high in fat, such as fried or greasy, can be difficult to digest and slow down the release of energy needed during a workout. Large, heavy or spicy meals should be avoided with a shorter time before exercise, as they can make you feel sluggish and cause stomach discomfort or digestive issues. This would vary from person to person, so you should see what works best for you.
Hydration And Supplements In Pre-Workout Nutrition
Proper hydration and the use of supplements can enhance pre-workout nutrition. Along with carbohydrates, protein, and fats, popular supplements such as protein shakes, branched-chain amino acids (BCAAs), caffeine, and creatine have been extensively studied for their potential benefits in improving exercise performance. Drink water with all your meals and throughout the day to stay hydrated. Caffeine and creatine have consistently shown positive results2 , 3, while BCAA supplementation may help attenuate muscle damage and reduce delayed onset muscle soreness (DOMS)4.
However, it’s essential to use these supplements with a balanced diet and proper hydration and speak with a healthcare professional before incorporating them into your routine. In addition, beta-alanine and L-arginine are two supplements that have been studied for their potential benefits in pre-workout nutrition, with beta-alanine improving strength and endurance performance and L-arginine resulting in vasodilation and enhanced blood flow to working tissues5. While the evidence for their efficacy is less robust than caffeine and creatine, they are still worth considering as part of a comprehensive approach to pre-workout nutrition.
Exercising On An Empty Stomach
Exercising on an empty stomach, also known as fasted cardio, has been debated in the fitness community. Some believe it can promote weight loss and improve metabolic function, while others argue it can lead to decreased performance and muscle loss. The impact on weight loss and muscle growth depends on several factors, such as the type of exercise, duration, and intensity. While fasting can induce beneficial metabolic adaptations in peripheral tissues, pre-exercise feeding is still recommended for optimal performance during prolonged aerobic exercise6. Omitting breakfast has been shown to negatively affect performance in recreationally active adults7, indicating that pre-exercise feeding is crucial for maximizing performance. Fasted cardio should be approached cautiously and in consultation with a healthcare professional to avoid potential negative effects on performance and overall health.
In conclusion, pre-workout nutrition is crucial in optimizing performance, recovery, and overall well-being during exercise sessions. By understanding the significance of meal timing, the impact of the time of day, the type of exercise, and the essential components of a pre-workout meal, you can customize your diet to fuel your body for success and achieve your workout goals.
Remember to experiment with different ingredients, cooking methods, and portion sizes to find what works best for you. If you have any concerns about pre-workout nutrition or are interested in exploring supplement options, it’s essential to consult with a healthcare professional. Don’t let nutrition be a roadblock to your fitness journey; eat the right food, fuel your body and conquer your fitness goals.
