“The human body is a machine which winds its own springs.”
-Julien Offroy de la Mettrie
Health is Wealth….a time tested maxim which is believed by all of us but practiced by a few. We need a healthy body to comply with the fastest life. The workout is essential. Gone are the days when only gym machines had the charge. Pre workout meal plays significant role to create a healthy life style.
Some important goals of a healthy person are to lose fat, build muscle and to improve strength and performance. The intake of the right total amount of calories, protein, fat, and carbs each day is the best way to reach the goals. Workout along with intake of right amount of daily calories is a great strategy for healthy life.
The author of The One One One diet, Rania Batayneh, says that“To fuel, or not to fuel is the question”. She has said so in the context of the connection between workout and meal intake. She strongly forbids against the skipping of the pre-workout meal. She says that Pre-workout gives a double boost to metabolism.”
Good pre-workout meal plays a key role in the effectiveness of workouts. The food stuff that is eaten before the workout is crucial for fueling the workout itself. It maximizes the overall performance. Studies based on real -life research have shown that the key to success is getting meals just right.
The best pre workout meal provides “Energy Phase” because they play the largest role in supplying the body with everything that it needs in order to ensure optimal performance during the workout. The workout meals reduce muscle glycogen depletion and muscle protein breakdown. They enhance stamina, mental focus, and physical power.
All fitness specialists recommend the combination of carbohydrate and protein as pre meals. It is suggested to take meals 1-2 hours before a workout. It should be a normal solid food meal containing a good amount of protein and carb. Choices can be chicken, fish, beef, egg whites, brown rice, and oatmeal.
Consumption of carbohydrates or low sugar as workout meal helps to prolong performance. A pure protein meal enhances the delivery of amino acids to muscle tissue. The effectiveness of a pre-workout protein drink has been proved by research. The intake of an amino acid is great in workout meals.
Alan Aragon, the author of Girth Control and the most trustworthy in nutrition world has following options to follow for good pre workout meal:
60-90 minutes PRE workout: A solid, balanced meal containing Protein = 0.25g per pound of your target body weight, Carbs = 0.25g per pound of your target body weight
30-0 minutes PRE workout: A liquid or easily digested meal containing Protein = 0.25g per pound of your target body weight
Alan Aragon discusses pre workout meal for Endurance sports and Power sports as well. He suggests balanced, a full meal consisting of carbs and protein, 0.2-0.25 g/lb target body weight for both. Protein and carbs help to replenish muscle glycogen, maintain stamina and optimize muscle recovery and growth.
Jarett Del Bene, recommends following ideas about best pre-workout meal according to chosen time span:
- Morning pre-workout meal may consist of few bites of oatmeal or half a banana
- Afternoon pre-workout meal is enough with a light snack, a banana or apple slices with peanut butter.
Some studies include grapefruit in pre workout meal because it helps in weight loss and fat-burning. Its fiber content burns calories. its low sodium and water aids in decreasing cellulite. Coffee is magical stuff. It’s caffeine speeds up metabolism. A research has found that the calorie-burning benefits of caffeine can last up to three hours.
Experts have maintained the list of ‘not -to do’ before workouts. Foods that are high in fat and spicy stuff should be avoided. They create passive behavior and can upset the stomach. Two to three cups of water a few hours before the workout are important to keep the body hydrated. And don’t forget to take a water bottle to the gym as well.
The pre workout meal plan by a fitness expert can be suitable for you. 4 egg whites, 3 turkey sausage links and a cup of oatmeal for breakfast. 1 grilled chicken breast, three-quarter cups of brown rice and a cup of vegetables for lunch and a bowl of oatmeal mixed with a scoop of protein powder before the workout. Nutrition experts suggest a small carb-dense meal 30 to 60 minutes before workout.