A Pre Workout Meal to Power Your Training
Updated 05.02.2012
A good pre workout meal provides energy to carry you through the most grueling of workouts and sports practices.
Additionally, the precious proteins will be ready and waiting, circulating in your bloodstream just when they’re needed the most.
This post will provide food suggestions and guidelines on:
Wild Rice is a perfect source of Pre Workout Carbohydrates
for your pre workout meal.
When:
1.5 to 2 hours before the workout.
That way the food will not weigh too heavy on the stomach and the digestion will not take up too much energy, making you tired.
The nutrients –like carbohydrates for energy and quality proteins to repair your muscles– are circulating in the blood, ready for action.
What:
1. Protein
2. Low G.I. Carbs
3. Some Smart Fats
What Not:
The classical pre game/pre training meal consists of something like this:
White pasta with chicken
Peanut butter sandwiches and milk
White rice and meat
Bananas just before and during training or a match
The main problem here are the high G.I.* (glycemic index) carbs that will give you a huge insulin spike, which in turn results in a dramatic blood sugar drop, especially in combination with hard physical exercise.
*The Glycemic Index of foods basically means how much will this particular nutrient raise insulin. Too much of that –or too high a G.I. in other words– can get you into trouble.
For athletes, we consider anything above 50 on that index as high, not medium!
Here are carbohydrates you should definitely avoid in your pre workout meal:
|
Pre Workout Meal Examples:
| Wild rice, whole grain brown rice, whole grain rye or spelt pasta, beans or lentils, and low g.i. fruit like apples, oranges and pretty much all berries are examples of good carbohydrates that are perfectly suited for your pre workout meal. |
A note on fat loss: if this is your training goal, the best pre workout meal is zilch: nothing at all, maybe a glass of water or a cup of organic coffee. Generally speaking it’s most effective to train in a fasted state when aiming at burning fat.
When building up strength, power and muscle mass, or when competing, it’s best to have a healthy, natural pre workout meal as outlined above.
If you ever wondered what to eat before a workout, hopefully this post has given you a good answer.
Have Fun! 
Mark
P.S.
I always like to hear what you’ve got to say, so if there’s any questions or suggestions, just post them here in the comments section!
I read them all and will be sure to answer as good as I can.
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9 Comments
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Thanks man! I will steal this: Greek Yogurt with an Orange or an Apple. But I am gonna use regular yogurt – a.k.a. Bulgarian yogurt. Is it ok?
Heehee, Cool Yavor!
Sure it’s OK but Greek Yogurt or Quark is better because it has a whole lot of protein in it. But yeah man, yogurt rules, did ya see my post here: Is Yogurt Good For You?
Thanks man,
Mark
Hello Mark!
I’m done: one week, two protein shakes per day and a dinner (usually spicy grilled chicken with salad, cucumber, pepper and a spoon of low fat cottage cheese, lemon and extra virgin olive oil).
One night only I had 8 boiled eggs with a bunch of steamed spinach.
I’ve fasted twice (24 hrs) and always worked out on fasted state (therefore my first shake was an hour after the end of my training).
I’ve trained 3 days with very little rest between sets, than HIIT (15-20 mins) and a loooong walk in the woods up and down the hills… in the snow
i took one day off lifting but I still did the HIIt and cardio.
Then 3 more intense days.
I didn’t sleep much and that made me feel very tired all the time.
I took 200 mg of caffeine before my training.
I’ve started from 70 kg and now I’m 66 so I’ve lost 4 kg in a week.
The only problem? Constipation!
It’s true that by not eating much (probably around 800 calories per day – when i didn’t fast 24 hrs) wasn’t “enough”… I took a lot of supplements like vitamins and minerals and glutamine – as you recommended – cod liver oil, vit D, lugol, etc.
Now… I can’t even think about food!
It’s never happened before… I am not hungry and although i wanted to get back to a normal but clean diet…can’t force myself but I am sure everything will be ok.
I’ve done something similar before but always craving this time has been very different.
Hope it helps to share this experience.
Let me know your thoughts ’cause i have a question but is not urgent.
Thank you.
Hey Walter!
Great to have you back man!
Wow, that’s quite some results for 7 days and no mistake!
I think you just got the sugar out of the system, and increasd insulin sensitivity through the roof with the fasting, low cal days, the training AND the Lugol’s…
All these re-sensitize the receptors!
I’d stay away from sugar and refined carbs totally for a while, have mainly cruciferous vegetables and legumes, and adequate protein.
Looks like your back to a normal, healthy way of eating, kinda like it should be, isn’t it?
Yeah don’t worry about it, I guess your body will let you know when it needs something. It’s a good problem to have: no appetite, eating too little instead, LOL!
Hey please keep me updated, talk soon,
Mark
For Post workout ,try Quinoa, with 1 broiled chicken breast, some green peas, and some spices for flavor (I use bouillon for ease) Great tasting lasts pretty long and fulfills all my protein needs. Lately I’ve also started taking some Greek Yoghurt, almost as a dessert. Well, it work for me so
.
Figures I’d also add I have a quarter of the thing Preworkout, and have the rest post.
Thanks man,
Glad to hear you’re onto the Greek yogurt too, have you seen my new post on that, just upped that today:
http://www.tsmethod.com/blog/greek-yogurt-benefits/
Mark
Hi,
I read the article. Thank you very much.
My husband is a pianist, so I would like to know what should a concert pianist eat before a concert and how long before. Because it demands a great physical and mental fitness for 2 hours. Most generally concerts begin at 7 pm or 8 pm.
Lale
Heya Lale,
I’d have a meal about 1.5-2 hours before the event, consisting of some slow carbs and a little protein maybe, for instance some legumes or wild rice, sweet potatoes and/or cruciferous vegetables.
The protein source can be anything, like for instance scrambled eggs or Greek yogurt.
Another thing that will help is L-Glutamine, some 5-10 grams right before the event. This also good for focus, yet keeps the nerves and fingers steady (no jitters).
And he might try a rosemary tea or oil of rosemary, some 3 drops under the tongue right before, that’s awesome for clarity of focus and energy, yet again no jitters.
Hope that helps, please keep me updated?
Mark