M FREAKY
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Pre-Workout Nutrition
What to Eat Before Strength Training
Those who participate in a strength training need to ensure their body is properly fueled and hydrated. The goal of any pre-workout meal or snack is to provide enough energy to get through a strenuous workout and to ensure hydration. That's why a pre-workout meal or snack should focus on providing the body with carbohydrates and fluids.
Pre-Workout Meal and Snack Guidelines
Larger meals consisting of 600 to 800 calories should be eaten at least 3 to 4 hours before any strength training session, giving the body adequate time to digest the meal. The closer to a workout food is eaten, the smaller the meal or snack should be. Smaller meals that are 400 to 500 calories can be eaten approximately 2 to 3 hours before a workout, and if it's less than 2 hours before a workout, eat a light snack such as cereal bars or yogurt.
Avoid high-fiber or gaseous foods such as beans or broccoli to reduce the risk of gas or stomach discomfort.
Stick with a high-carb, low fat meal. The carbs from the meal provide the body with the fuel needed to make it through a workout and a high carb/low-fat meal or snack digests easily. Also, a moderate amount of protein will help to stave off hunger.
Liquid meal replacements are fine to consume in the hours leading up to a workout and some athletes prefer a meal replacement shake because the stomach doesn't feel quite as full as when eating a meal equal in calories; a liquid meal leaves the stomach sooner.
The American College of Sports Medicine recommends drinking 17 to 20 ounces of fluid 2 to 3 hours before a workout and an additional 7 to 10 ounces approximately 10 to 20 minutes before a workout to ensure the body is properly hydrated going into a strength training workout.
Pre-Workout Meal and Snack Ideas
Examples of quick and easy pre-workout meal and snack ideas include:
Cereal with low-fat milk
Whole grain toast with peanut butter
Glass of juice
Chicken breast on whole grain bread
Salad with light dressing
Minestrone soup
Yogurt with fresh fruit slices such as bananas and/or strawberries
Grilled chicken with wheat pasta
Steamed non-gaseous vegetables
Fruit salad
These foods can also be combined to create a full meal such as a bowl of cereal, whole grain toast topped with a tablespoon of peanut butter, and a glass of juice.
What to Eat Before Strength Training
Those who participate in a strength training need to ensure their body is properly fueled and hydrated. The goal of any pre-workout meal or snack is to provide enough energy to get through a strenuous workout and to ensure hydration. That's why a pre-workout meal or snack should focus on providing the body with carbohydrates and fluids.
Pre-Workout Meal and Snack Guidelines
Larger meals consisting of 600 to 800 calories should be eaten at least 3 to 4 hours before any strength training session, giving the body adequate time to digest the meal. The closer to a workout food is eaten, the smaller the meal or snack should be. Smaller meals that are 400 to 500 calories can be eaten approximately 2 to 3 hours before a workout, and if it's less than 2 hours before a workout, eat a light snack such as cereal bars or yogurt.
Avoid high-fiber or gaseous foods such as beans or broccoli to reduce the risk of gas or stomach discomfort.
Stick with a high-carb, low fat meal. The carbs from the meal provide the body with the fuel needed to make it through a workout and a high carb/low-fat meal or snack digests easily. Also, a moderate amount of protein will help to stave off hunger.
Liquid meal replacements are fine to consume in the hours leading up to a workout and some athletes prefer a meal replacement shake because the stomach doesn't feel quite as full as when eating a meal equal in calories; a liquid meal leaves the stomach sooner.
The American College of Sports Medicine recommends drinking 17 to 20 ounces of fluid 2 to 3 hours before a workout and an additional 7 to 10 ounces approximately 10 to 20 minutes before a workout to ensure the body is properly hydrated going into a strength training workout.
Pre-Workout Meal and Snack Ideas
Examples of quick and easy pre-workout meal and snack ideas include:
Cereal with low-fat milk
Whole grain toast with peanut butter
Glass of juice
Chicken breast on whole grain bread
Salad with light dressing
Minestrone soup
Yogurt with fresh fruit slices such as bananas and/or strawberries
Grilled chicken with wheat pasta
Steamed non-gaseous vegetables
Fruit salad
These foods can also be combined to create a full meal such as a bowl of cereal, whole grain toast topped with a tablespoon of peanut butter, and a glass of juice.
