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.

Pre Workout Meals

It is important to understand the very basic components of digestion to understand the importance of pre workout meals. Many people assume that since it takes as long as 36 hours for some foods to travel through the entire digestive system, a meal before the workout is not that important. And it is true, some of those coaches mentioned above mistakenly told their athletes that they could skip meals right before a competition and be fine. While it is true that the body takes some time to process foods that are ingested, the process of digestion actually kick starts the body to produce energy and make stored nutrients available.

The body, when a proper diet is followed, has a good reserve of energy and nutrients in reserve. It holds these for those times of starvation, or until the next meal comes to replace them. A skipped meal pre workout leads to a more sluggish start and reduced energy levels throughout the workout. The body will hold those energy stores in reserve, as much as possible, to prevent starvation and nutrient deficiencies. The body is a very efficient machine, and works hard to maintain homeostasis. If the body has a promise of nutrients to back up those being expended then it will more freely make them available. It then uses the incoming nutrients and energy to replace the reserves used.

Pre Workout Meal Nutrition

Fats, some proteins, and fibers are longer digesting nutrients, and require 12 to 24 hours, in most cases, to pass through the digestive system and out in waste. However, carbohydrates, especially simple sugars, and some proteins begin the digestion during chewing. It is further broken down in the stomach and quickly passes into the intestines for absorption into the blood. Simple sugars can be processed in minutes, due to the minimal processing required. Some complex carbohydrates and some incomplete proteins can be processed within the first hour. The processing may continue past that first hour but the energy and individual building blocks may be available fairly quickly.

The longer processing carbohydrates give a sustained energy release, as opposed to the quick release of sugars. This ensures that there are glucose molecules to replace the glycogen used up during an intense workout. Pre workout foods is important for packing the body with necessary nutrients to replace those used during a workout. It is less important for actual energy needs during the workout, except that it signals the brain to release stored energy. The amino acids processed from the ingested protein becomes available for muscle repair immediately following a workout. The fats and more complex carbohydrates provide for long term energy needs after the workout and during the repair and building process.

Skipping a pre workout meal, for any reason, is a formula for disaster. The energy levels during the workout will be reduced and the nutrients needed immediately, and hours after, the workout will not be available. A small carbohydrate and protein meal before a workout is just the ticket for ensuring muscle growth long after.