Pre-Workout Meal 101 (what to eat & what to not eat)

Are you among those in Malaysia who do not consume anything before working out? Or you might be consuming all the wrong things before your workout which causes your workout sessions ending up with you feeling bloated, getting heartburn and uneasy? To be honest, a lot of people all over the world including Malaysia go through this (even the experienced). However it is no skipping the pre workout meals. It is as important as eating right and making sure you do have your pre workout meals to provide the sufficient amount of energy throughout the workouts.

You should try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise but if the timing of your meals and workouts are not ideal then eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein. I will be sharing some do’s and don’t pre workout meals to get you on track!

Pre Workout Meal DO’s (general)
1. Bananas
Bananas are known as nature’s power bar. Besides that, bananas are packed with carbohydrates and potassium. For those who don’t know carbohydrates and potassium help in supporting nerve and muscle function.

2. Oats
Due to oats having high fiber, oats release carbohydrates gradually. Because of this slow release, energy levels are kept consistent throughout your workout which means you can train harder for longer. Moreover oats also contains Vitamin B, which helps convert carbohydrates into energy. Just so you know, Irish oats are often considered the best, as they are the least processed type and boast a lower glycemic load than quick-cooking and instant oats. Hence, keep a look out the next time you go shopping.

3. Grilled Chicken, Broccoli, And Sweet Potato
Are you on building muscle mass or plan to hit circuit training hard? then this combo is a must-try. Sounds more of a meal than a snack but there’s a reason pro-athletes chow down on this regularly and I think it’s time you gave it a go.

4. Dried Fruit
If you’re looking for a quick, easy and good pre-workout food, fix yourself some dried berries, apricots, figs, and pineapple. This is because dried fruits are a good source of simple carbohydrates that are easily digestible. So what are you waiting for? grab a handful!

5. Whole Grain Bread
If you take a slice of whole grain bread is an excellent source of carbs. You can add some hard-boiled eggs for a protein-packed snack or some low-fat turkey.

5. Fruit And Greek Yogurt
Speaking of killer combos. Fruits are full of carbohydrates while Greek yogurt packs a protein-filled punch. If you compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs, and half the sodium. Thinking how they go together? The carbs in the fruit can break down quickly and are used as fuel during your workout. So the protein is stored a little longer and is used to prevent muscle damage. So it really is a perfect pairing.

6. Trail Mix
As we know nuts do have a high-fat content, but they provide the protein and calories required if you are trying to gain muscle mass. For those wanting to lose weight, steer clear. If you want to buy pre-prepared trail mix from supermarkets then skip the ones containing chocolate or yogurt -coated nuts. Better yet, e-commerce stores such as Signature Market sell many delicious and healthy trail mixes at super low prices!

7. Caffeine
For those coffee lovers here's some good news!. Yes, you can have coffee before your work out Among many other benefits, caffeine has been shown to improve performance, increase strength and power, help reduce feelings of fatigue and stimulate fat burning. Caffeine can be consumed in coffee, tea and energy drinks, but it can also be found in pre-workout supplements and pills as well.

8. Drink up 
You must make sure you have at least a full 80z glass of water before a workout. As It will increase hydration, improving performance and to an extent can help with the speed of digestion of your food.

Pre Workout Meal DO’s (for weight loss)
You might be in a dilemma on wanting to eat enough to keep fueling your body and give you plenty of energy to complete those demanding workouts. However, you don't want to pack on calories that could prevent you from losing the weight you want to lose. You can start by eating a small portion around half an hour before your workout will allow you to head in with maximum energy. Combine a complex carbohydrate with a lean protein is one of the best ways to fuel your body.

Some ideas:

-Get a banana and dip in some nut butter or almond butter
-Multigrain crackers with hummus
-An apple with peanut butter or a small handful of nuts
-1/2 cup pasta or rice, preferably whole grain
-Any whole piece of fruit
-1/2 cup oatmeal with raisins or berries
Pre Workout Meal DON'Ts
Avoid Seconds .
Overeating is the quickest way to heartburn, cramping, vomiting, and other GI pain. Eating does provide adequate fuel for your workout, so you're able to perform to the best of your ability without feeling tired. A nutritious meal, eaten even a few hours before exercise, can help you sustain energy during a bout of light exercise. Remember few hours before exercise if it is a heavy meal!

Ditch The Gatorade .
Drinks with high energy such as Gatorade slow down gastric emptying.

Limit Protein and Fat .
Don’t get me wrong but if you workout in any capacity, protein is an essential component of your recovery. But, recovery is after workout. Just so you know both protein and fat take longer to digest than carbs do which can cause some stomach problems.

Fiber One? More Like Fiber None .
Foods that are high in fiber will slow down gastric emptying hold on to water content and bloat you. Also, you’ll probably wouldn't want to run to the loo in the middle of a workout.

Don’t include artificial sweeteners
Artificial sweeteners such as sucralose can damage the good bacteria in your GI tract. A few other types of artificial sweeteners such as aspartame and acesulfame potassium can be neurotoxic and can cause brain fog or fuzzy thinking while you’re exercising and definitely not something you want to have happening especially when a barbell is overhead. So it is highly recommended that you avoid just about any low-calorie sweeteners except stevia prior to exercise.

Hope this has been of some use to you!