Best Foods for Pre Workout

A pre workout meal is essential for the release of stored energy and adequate nutrients for repair and building immediately after the workout. But, to ensure those nutrients are available, it is important to eat the right foods before the workout. A swing through the take out window at the local fast food joint is probably not the best choice, but then again, that energy bar might not be either. It takes a good balance of nutrients to ensure peak performance during the workout.

All of the cells in the body rely on glucose for energy production. The average blood glucose level ranges between 80 and 120 mg/dL (milligrams of glucose per deciliter of blood.) The body functions well on these levels. After a meal it may rise to 140 or 150 mg/dL. The body quickly processes this extra glucose and stores or uses it. It does this by producing extra insulin. This is going to be important for the next bit of information.

Best Pre workout Foods

When planning a pre workout meal or snack it is important to remember that the body needs glucose, but it is used to functioning on a blood glucose level of around 100 mg/dL. When a meal high in simple sugars is ingested, the blood glucose levels can quickly climb to 180 mg/dL or higher. The body quickly pumps out insulin to bring that level back under control. It also amps up the body to burn more energy to get rid of the excess. This is a very rapid process and the increase in energy only lasts as long as the glucose level is raised. Once the glucose drops back to normal, or often below, the energy levels drop below normal to preserve the glucose that is left. This is often referred to as the peaks and valleys of sugar ingestion. So, unless you can keep downing sugar every three to five minutes during your workout the increased energy won’t get you through the workout (besides I think that is a sumo wrestler tactic.)

Carbohydrates Pre Workout

So, we know sugars don’t make a great pre workout snack. So, the question remains, what does? Complex carbohydrates provide a much more sustained energy level and trigger the body to release its own glucose for energy, which it is much more efficient at using, and replacing it with the carbohydrates ingested. Good starches like rice, potatoes, whole grain cereal, and vegetables like carrots, radishes, squash, peas, and beans, are all good pre workout choices. Avocados are a great choice also, they even add some healthy fats into the mix for long-term sustained energy. These carbohydrates will provide a boost of energy to start the workout (through the release of energy reserves within the body) and sustained energy for post workout needs and replenishment of energy stores.

Protein For Pre Workout

Protein before the workout is essential too. It provides the amino acids needed after the workout. The body will processes the proteins before, during, and after the workout, releasing the amino acids, which will then be used to repair the damaged muscle and build new muscle. Egg whites (or even whole eggs if your daily fat content can handle it), fish, chicken, or processed protein shakes all make good choices for pre workout meals and snacks. Nuts and seeds can also add some of the essential fats to the diet to give that long term energy and replace the essential fats lost during a workout.

A half avocado, two egg whites, and half a baked potato will give the necessary energy needed to get through an intense workout, replenish energy stores, and start repairing the muscle immediately after the workout. So, hit the gym doors running with a good pre workout snack.  Make sure you are also stocking up on the best pre workout foods.