If you are working out regularly, you should be aware of how diet can help you achieve your fitness goals. The rules of nutrition say that the meal before the workout is as important as those after the training and it affects the energy you will have during the workout, but also during the recovery.
Below I bring you everything you need to know about what and how to eat before your morning workout.
What to eat before morning workout?
Eating the right food as your pre-workout meal will give you the energy and strength to work out at desired level. Each macronutrient has a specific role in the time before training, and their ratio depends on you and the type of activity you perform.
Glucose from carbohydrates serves as fuel. Glycogen is the way the body uses and stores glucose, and the body uses it in short and high-intensity activities.
Protein in the pre-workout meal is needed for better performance. A meal that contains proteins and carbohydrates before training affects the improved protein synthesis after training. Other benefits of pre-workout protein intake include:
- Better muscle growth
- Better muscle recovery
- Increased strength and lean muscle mass
- Improved muscle performance
While glycogen is used in short and high-intensity activities, fats are a source of energy for longer and low-to-moderate activities, so for such types of activities, fat intake is recommended in this meal.
When to eat before morning workout?
For the best results, eat a meal that contains protein, carbohydrates and fats 2-3 hours before training.
If you are eating the meal just before training, make sure the meal is small and give preference to proteins and carbohydrates, so as not to affect your digestive system during training.
Some examples of foods before morning workout
As mentioned, the ratio of macronutrients and food selection depends on the type, duration and intensity of training. The optimal formula is a meal that consists of protein and carbohydrates, and if you are adding fat, then you should eat that meal 2-3 hours before training.
Here are some examples:
2-3 hours before the training:
- Sandwich with whole grain bread, a low-fat source of protein and a salad
- Egg omelette and whole grain toast with avocado spread and fruit
- A low-fat source of protein, brown rice and roasted vegetables
Less than 2 hours before the training:
- Protein smoothie made from milk, whey protein, bananas and mixed fruits
- Oatmeal with banana and almonds
- Peanut butter and fruit with whole grain bread
An hour or less before the training:
- Greek yogurt with fruit
- Protein bar
- 1 banana, apple or orange
To find the optimal time to eat your meal before training, we advise you to try all three variants, one day eat 3 hours before training, the next 2 hours before and for the last day just before training session to assess which scenario suits you the best and after which meal you have the most energy and strength.