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Pre-training meals -

The right vitamins, minerals, macronutrients , calorie levels, and meal timing are needed for the body to function at its very best. Quality nutrition fuels our bodies for maximum performance.

What you eat before a workout determines whether or not you will have the energy to achieve your greatest potential during each session. It can make a big effect in getting a extra couple reps, or increasing the amount of weight during your lifts.

Pre-workout nutrition is very underrated. Plenty of lifters see the importance of the post-workout meal, getting in the fast-digesting protein and carbs, when in fact the pre-workout meal is just as important—and for many of us, completely nonexistent. Eating before training fuels your body for ideal performance.

Failing to eat before you work out means you are missing a huge opportunity to keep your body in an anabolic muscle-building state. By paying special attention to nutrition before you train, you can also maximize how much of your food is used to build lean mass, and minimize how much of it becomes body fat.

Eating the right foods before a workout makes all the difference. The idea of pre-workout nutrition is to give your body what it needs to perform at maximum intensity, and prepare your muscles for growth.

A pre-workout meal should increase glycogen levels in the body and help prevent catabolism. Protein is made up of individual amino acids. These are the building blocks of muscle, help prevent catabolism, and fight off hunger cravings. Calories from carbohydrates affect your blood-sugar levels, giving you a quick burst of energy if they are simple and quick-digesting, and lasting energy if they are more complex.

Fats help maintain optimal hormone levels and provide slow-burning fuel for longer sessions. Your pre-workout fuel should be composed of medium- to fast-digesting proteins and slower-digesting carbs. Since fat delays food leaving the stomach, known as "gastric emptying" it can slow down your body's uptake of nutrients and should be avoided pre- and post-workout.

Pre-workout meal timing is an important piece of the picture. For most people, the perfect time for a pre-workout snack or meal is hours before training. This depends on your metabolism, how big the meal is, and perhaps what type of exercise you're doing.

The fuel you ingest before training will only be available in your bloodstream for a few hours, so you don't want to wait too long—like hours—before working out or you'll lose those pre-workout nutrients.

However, you also don't want to cram down a huge, veggie-packed meal right before Tabata cycle sprints.

Eating an hour or two before you work out provides the perfect opportunity to feed your muscles strategically while you work out. During resistance exercise, your muscles will fill or "pump up" with blood and become extremely sensitive to the nutrients you've consumed.

This is why pre-workout nutrition is so important. What you ingest can go straight to the areas being trained. Eating mid-workout doesn't make much sense, not only because it's inconvenient, but also because your body would expend energy digesting food when it should be focused on the workout.

That said, you definitely burn fuel during intense training. During a heavy training session your body uses up plenty of carbs, which are broken down into glycogen. That's the fuel your muscles need for exercise, and without it performance suffers.

You also need amino acids, which is why your body breaks down any available protein when you lift. Topping up your stores while training helps spare glycogen, and decreases catabolism by providing a steady source of amino acids. A proper pre-workout nutrition plan can take care of all of this.

By timing the pre-workout meal appropriately, you should already have these essential macronutrients for growth entering your bloodstream when you walk into the gym, ready to feed those hungry muscles. If this is the case, then all you need during your session is water.

When you exercise for long periods of time, your body can enter a catabolic state and end up breaking down the muscle tissue you're trying to build. Sipping a protein shake during your workout helps counteract this protein breakdown, because it provides the body with exactly what it needs.

During long training sessions, consuming a shake can be anti-catabolic. This is why BCAAs are a popular intra-workout drink. They immediately provide you with essential amino acids and energy, and do not require any digesting.

Remember, the last thing you want is to unnecessarily divert blood to your digestive tract! While it is not necessary to eat during a workout if your pre-workout strategy is in check, there's nothing wrong with consuming a shake or amino acids during your session, provided your stomach can handle it and the amount you consume does not require a lot of digesting.

This is especially true if you prefer longer, more intense training sessions. While it is not necessary to eat during a workout if your pre-workout strategy is in check, there's nothing wrong with consuming a shake or amino acids during your workout, provided your stomach can handle it and the amount you consume does not require a lot of digesting.

This is especially true if you prefer longer, more intense workouts. If you are serious about lifting and you want the best results, proper post-workout nutrition is essential.

Refueling your body after a workout is one of the most important parts of building muscle and recovering. If you don't eat the right foods after training, or you don't eat them at the right time, your performance the next time will suffer, your gains will not be as good as they could be, and you could end up losing mass along the way.

Plus, you're setting yourself up for extra soreness—not fun. The most important reason to eat something after you work out is to elicit an insulin response.

Insulin is a highly anabolic hormone, and spiking it halts protein breakdown and helps encourage protein synthesis. Skipping this meal means you will miss out on these anabolic effects.

The main reason Schehr and other experts advocate for pre-workout fuel is that our bodies run on one main energy source: glucose. But in order to make this essential energy source, your body requires carbohydrates, which, along with proteins and fats as well as cholesterol, fiber, and water make up the macronutrients everyone needs to survive and thrive—including during workouts.

While carbs think: bread, pasta, rice, and even fruit have historically gotten a bad rap because of their supposed role in weight gain a false oversimplification of the facts , by the way , they are absolutely critical and play a significant role in your workouts. But if you feel better eating something else, experiment with other types of snacks and follow your intuition.

During digestion, your body breaks protein from food into amino acids, which are essential to maintaining overall health. Your body naturally produces some types of amino acids, but others must come from proteins like meat, milk, fish, and eggs animal sources and beans, soy, legumes, nut butters, and some grains like quinoa plant sources.

Generally, experts recommend getting the majority of your fat intake from unsaturated sources, such as olive oil, avocados, seeds, and nuts.

So, armed with all that macro knowledge, which food group is best when it comes to pre-workout snacking? Again: it depends, and the best foods to eat before a workout for some will be different from others.

But for the most part, the closer you are to your workout window, the more you want to focus on the quicker-digesting carbs and proteins since fats take the longest to digest and could leave you feeling sluggish if eaten right before exercise.

And, of course, consider hydration an essential part of your fueling plan. But for morning exercisers, timing can be a bit trickier. If you have three to four hours before your workout, go ahead and have a meal consisting of carbs, proteins, and fats.

With all those nuances and individual variables, preferences, and needs in mind, what are some of the best pre-workout foods you might want to consider adding to your routine? Here are a few popular pre-workout food ideas, per Schehr:.

Bananas or toast with peanut or almond butter. Protein powder mixed with almond milk. A protein bar with a one-to-one ratio of about grams of protein and grams of sugar. Think about how your body handles food and which snacks or meals land well for you, especially in a shorter amount of time. For instance, if you're waking up for an early-morning sweat sesh, you might consider something like a banana, rice cake, or piece of toast, Schehr says.

Since preference and tolerance are really the name of the game when it comes to pre-workout nutrition and all nutrition for that matter , the foods to avoid are highly individualized. There are, however, some more common culprits for sabotaging a solid workout. Here are a few to consider, according to Schehr:.

High-fiber foods: While fiber is essential to an overall healthy diet, high-fiber foods like beans, broccoli, and even some whole grains are slow to digest and can leave you feeling uncomfortable before getting active. High-fat foods: Similarly, high-fat foods take longer to move through your digestive system, and will likely induce more sluggishness than energy when it comes to exercise.

Note, though, that caffeine by itself is totally fine before a workout, so long as you can tolerate it and stay plenty hydrated. If we all asked ourselves more how we feel versus what we should do , we'll have more clear answers on how to make the right decisions. This content is for informational and educational purposes only and does not constitute individualized advice.

It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition.

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