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Having a healthy lifestyle isn’t just about working out. We expounded on this in a previous post, noting you should have a strong foundation for fitness by prioritizing good food and nutrition before physical exercise. A solid nutrition plan strengthens your body so it can make the most out of your workouts. In the same sense, when you’re prepping for a workout, warm-ups are just the first piece of the puzzle. Eating nutritious pre-workout food will significantly improve your exercise performance. Below, we’ve rounded up a list of some essential pre-workout foods you should be eating.
What are the recommended nutrition guidelines for pre-workouts?
The best way to gauge which essential pre-workout nutrients you should consume is to consult the experts. Medical professionals have studied what goes into optimal nutrition for your health, so pay attention to the information circulated by healthcare educators. These professionals work closely with other healthcare practitioners to design research-backed courses that effectively help you form healthy habits.
To best prepare for a workout, these health experts agree that you should strike a healthy balance of nutrients that energize you and assist in muscle recovery. Carotene, Vitamin C, and iron are a few key vitamins and minerals that can do just that. You'll also want to load up on calories from nutrient-dense foods and complex carbohydrates for energy. To further aid your body in building and reinforcing muscle mass, make sure to consume a lot of protein from healthy sources like meat or fish.
However, it's important to note that you should consult registered dietician if you have any underlying medical conditions. These professionals are trained to tailor food choices to your specific nutritional needs. Regardless, the foods below should be good for anyone wishing to work out more.
The best pre-workout foods you should try
A smoothie with fruits and veggies
As previously mentioned, pre-workouts should contain a lot of essential vitamins and minerals that help keep your body in top form. You can meet these requirements with a no-fuss smoothie. Some common ingredients you can include in yours are vegetables like spinach, bananas, and berries. Combined with other smoothie staples such as milk, yogurt, and nuts, you can get a pre-workout snack containing vitamins A, B, D, C, and K, as well as protein, calcium, and iron.
Healthy tiger nuts are the perfect pre-workout snack: they're light, but dense in a wide variety of nutrients. Some of the health benefits of tiger nuts include better heart health for your workouts and insulin regulation to protect your muscles. Tiger nuts are also rich in key nutrients like iron, protein, and vitamin C, which can significantly enhance your performance while working out.
Oats are a great source of energy. As a complex carbohydrate, oats take a while to digest, resulting in a slow energy release. Your body can then maintain stable energy levels all through your workout routine. To prepare it as part of a pre-workout meal, you can try putting milk, oats, tiger nuts, and fruits in a jar. Leave it in your fridge overnight so you can eat it just in time for your morning exercise the next day.
Chicken and broccoli
This nutritious pre-workout combo aids your body’s recovery after working out. Chicken contains various proteins that help build and strengthen your muscles. Meanwhile, broccoli is an excellent source of vitamins and minerals that can help enhance your workout performance. Since this meal is heavier than the recommendations above, you have to eat it at least 2 to 3 hours before working out. Doing so will give your body more time to digest it and convert it to energy.
A healthier lifestyle builds a strong foundation for your fitness goals. By planning your pre-workouts around nutritious food, you can establish a healthier lifestyle for yourself in the long run.
Article written by Rosetta Joneson Exclusively for Tiger Nuts USA