Most people are already aware that exercise and diet go hand-in-hand for achieving the best results. However, a lesser known fact about diets is that nutrient intake also heavily influences your performance at the gym. A pre-workout meal with the right combination of nutrients can provide your body with the resources needed to push your limits and endure a rigorous workout.

When to eat before a workout?

Your body typically takes a few hours to digest food following the consumption of a meal. The nutrients broken down during this digestion process are used to provide the body with energy for the upcoming workout.

Due to this reason, most experts agree that you should eat 2 or 3 hours before a workout, especially if you intend to eat a full meal. Smaller meals and snacks can be consumed an hour before working out, as they will be digested faster than a regular sized meal.

What nutrients should you load up on before your workout?

Pre-workout meals should feature a combination of carbs, proteins, and fats. However, the exact proportion of each of the macronutrients will vary based on your workout type and intensity. Let’s take a look at each macronutrient and how they help during or after the workout.

Carbohydrates

Many modern diets shun the intake of carbs; however, this macronutrient is essential for providing your body with energy during short-paced high intensity workouts. Let’s look at how carbs are processed and used by the body.

1. Carbohydrates are broken down into glucose during digestion. 
2. This glucose is converted to a storage molecule known as glycogen in your muscles.
3. These glycogen “reserves” are used to draw energy during workouts.

So if you intend to engage in high intensity workouts, a pre-workout meal that contains complex carbohydrates is recommended. Some healthy non-refined carbohydrate sources include whole grain bread, brown rice, oats, barley, and buckwheat.

Fats

Despite the bad rap they often receive, fats are still considered an essential component of healthy diets. They are also an important source of energy for long duration and low intensity workouts. 

However, the type of fats you consume is important to monitor as well. “Good” fats such as monounsaturated and polyunsaturated fats should be consumed in moderation before a workout. On the other hand, “bad” fats such as saturated fats and trans fats should be consumed in limited quantities.

Foods that contain “good” fats include salmon, mackerel, nuts, avocados, and vegetable oils. Load up on these ingredients 2 or 3 hours before performing low-intensity exercises such as swimming, walking, or doing yoga.

Proteins

While proteins do provide some energy during workouts, their consumption during pre-workout meals is usually related to their muscle building properties. Large amounts of protein are needed by the body to repair and build muscles following a workout. This protein can come from both pre-workout and post-workout meals.

Some healthy foods that are high in protein include chicken breast, nuts, milk, and lentils.

Now that we know what role each macro-nutrient plays in aiding workouts, it’s easy to create a pre-workout meal plan that ensures the right quantities of each nutrient are being consumed. If you feel your pre-work out meal isn’t providing you with enough energy, you should revise the quantities of each macro-nutrient until your body feels their intake is sufficient.