Exercise requires a lot of energy, so eating the right food before exercising can ensure that your body has enough energy to cope with the training. The right pre-workout eating strategy can not only improve athletic performance, but also promote muscle recovery after exercise, helping you achieve optimal training results.
Basic principles of pre-workout diet
Before exercising, it is recommended to eat easily digestible carbohydrates and protein-containing foods. Carbohydrates are the body's main source of energy, while protein helps repair and strengthen muscles after a workout. Proper dietary planning ensures efficient energy levels are maintained during training and avoids energy deficiencies that can impact performance.
Meal time schedule
To ensure that the body has enough time to digest food, the best time to eat is 1 to 2 hours before exercising. This is enough time for your body to absorb the nutrients it needs while avoiding digestive issues that could interfere with your training. If you are pressed for time, you can choose easy-to-digest snacks to supplement your energy needs in a short period of time.
Pre-workout meal recommendations
1. Fruit smoothie
Fruit smoothies are ideal before a workout and are not only delicious but packed with nutrients. You can choose to mix fruit, Greek cheese and protein powder to make a smoothie. Fruit provides a rich source of vitamins and carbohydrates, Greek cheese contains high-quality protein and probiotics to aid digestion, and protein powder provides additional protein to promote muscle repair and growth.
Food combination :
- Fruit (such as bananas, strawberries, blueberries)
- greek cheese
- protein powder
- small amount of honey
2. Banana Toast Banana toast is a simple and nutritious pre-workout snack. Whole-wheat toast provides complex carbohydrates for sustained energy release, bananas are rich in potassium, which aids in muscle function and prevents cramps, and butter provides the right amount of healthy fats to help keep you full longer.
Food combination :
- whole wheat toast
- banana
- butter (or nut butter)
Other pre-workout meal options
3. Oats
Oatmeal is a low GI (glycemic index) food that can continuously release energy and is suitable as a staple food before fitness. Can be paired with some fruits and nuts to add flavor and nutrition.
Food combination :
- oatmeal
- Cow's or plant-based milk
- Fruit (e.g. apples, blueberries)
- Nuts (such as almonds, walnuts)
4. Egg whole wheat sandwich
Egg whole-wheat sandwiches are rich in protein and carbohydrates, making them a great pre-workout choice. Whole wheat bread provides long-lasting energy, while eggs contain high-quality protein to help with muscle repair.
Food combination :
- Whole wheat bread
- egg
- lettuce and tomato
