MACRONUTRIENTS
Consider these three macronutrients in every meal (carbohydrates, protein and fats) and the timing of pre-workout meals.
CARBS
There are two types of carbohydrates: simple (high glycemic index) and complex (low glycemic index carbohydrates).
Simple Carbs provide the body with fast-acting glucose, which makes them great for meals 30 minutes – an hour before a workout.
Complex Carbs provide the body a slow-releasing source of energy and work best if consumed 2-3 hours before a workout.
PROTEIN
Adding protein to your pre-workout meal helps with the prevention of muscle catabolism (the breaking down of muscle tissue).
Protein fuels your body with the necessary amino acids that are needed to prevent muscle breakdown, while aiding muscle recovery and growth.
FATS
Avoid foods high in fat before working out. Even though fats are great source of energy, they are slow-digesting and can make you feel heavy and slow during your workout.
PRE-WORKOUT IDEAS
BANANAS
Bananas are a great way to boost your glycogen and increase blood sugar levels, which means quick energy. Perfect pre-workout before your 5:30am boxing class when you have no time to prepare anything! TIP: You can add some peanut butter for that extra protein boost!
*Consume this snack 30 – 45 minutes before a workout.
CHICKEN, RICE, & VEGETABLES
This is a classic pre-workout/lunch meal. The perfect combination of lean protein and complex carbohydrates helps amino acids to promote muscle growth (anabolism), and slow-releasing energy. This nutrient-packed meal you give you plenty of energy to push through our high-intensity boxing workout.
* Consume it 2-3 hours before a workout.
GREEK YOGURT + FRUITS
Dried fruit is high in sugar; however, it is a great pre-workout option to give a quick source of simple sugar. Adding dried fruits to Greek yogurt is a great way to provide the body with a source of protein and sugar to help optimize the workout.
*Consume this snack 1-1.5 hours before a workout.
PROTEIN SHAKES/SMOOTHIES
This one is perfect if you're on the go. A protein shake combining whey protein + simple carbohydrates like fruits or even maltodextrin powder can provide your body with all the pre-workout nutrients you need before your workout in a matter of minutes!
*Consume this snack 30 Minutes – 1 hour before a workout.
OMELETE
Omelets made using whole eggs + egg whites are a great source of muscle-building protein and amino acids.
*Consume it 2-3 hours before a workout.
TIMING
30 Minutes – 1 hour Pre-workout
Consume small meals/snacks combining simple carbohydrates (fruits) and a small amount of protein.
2-3 Hours Pre-Workout
Consume a meal containing around 400-500 calories combining a good source of protein (eggs, protein powder, lean meat) + complex low GI carbohydrates (oats, whole wheat bread, brown rice).
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