Pre-workout Meals & Supplements: How They Can Help Your Fitness Goals

Posted October 10, 2022 by in Health + Fitness
back view of woman lifting weights

You have an important workout tomorrow morning. You know it’s going to be a tough one, and you’re feeling a little nervous. Your stomach growls, but you don’t want to eat anything in case you throw up or feel too full during the workout. Eating before your workout can be beneficial. Find out more about what to eat and what not to eat in this article!

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What Are Pre-workout Meals?

Pre-workout meals are designed to give your body the energy it needs to power through a workout. The best pre-workout foods are those that are high in carbohydrates and low in fat.

Good pre-workout meal options include:

  • Whole grain toast with honey
  • Oatmeal with fruit
  • A banana or an apple
  • A sports drink
  • A protein shake

For starters, you’ll want to avoid eating anything too heavy before hitting the gym. Eating a large meal can lead to cramping, indigestion, and other uncomfortable side effects. You’ll also want to avoid foods that are high in fat. Fat takes longer to digest than carbohydrates, so it can leave you feeling sluggish during your workout. Finally, be sure to stay hydrated by drinking plenty of water throughout the day. Dehydration can cause fatigue, muscle cramps, and other problems.

Keep in mind that everyone is different and that you may need to experiment to find the pre-workout foods that work best for you. If you have any concerns about what to eat before working out, be sure to speak with your doctor or a registered dietitian.

How Supplements Can Help Your Fitness Goals

If you’re working out regularly, you may be looking for ways to enhance your performance and results. There’s been increased awareness about the need for pre-workout supplements for some time now. While a healthy diet is essential for anyone’s exercise routine, adding certain supplements to your pre-workout meal can give you that extra edge. 

Here are some of the best pre-workout supplements to help you reach your fitness goals:

Creatine: Creatine is a popular supplement among athletes and bodybuilders. It helps to increase muscle mass and strength, and can also improve exercise performance.

Beta-alanine: Beta-alanine is an amino acid that helps delay fatigue during exercise. It’s been shown to improve exercise performance and increase muscle mass in people who take it regularly.

Caffeine: Caffeine is a well-known stimulant that can improve alertness and focus. It can also enhance exercise performance, making it a great addition to your pre-workout meal.

Protein powder: Protein powder is a convenient way to get the protein your body needs before or after a workout. It can help promote muscle growth and repair, as well as provide energy during exercise.

Keep in mind that supplements are not a substitute for a healthy diet and regular exercise. But if you’re looking for an edge in your workout routine, these supplements can help you reach your fitness goals. Not only that, but they can help improve your overall health as well.

Meal Ideas for a Pre-Workout Meal

If you’re looking for a little inspiration for your pre-workout meal, here are a few ideas to get you started.

1. A simple protein shake made with whey protein powder, milk, and a banana.

2. A bowl of oatmeal topped with Greek yogurt and berries.

3. A whole grain bagel with peanut butter and a small apple.

4. A veggie omelet with whole wheat toast on the side.

5. A salmon salad with greens and quinoa.

Start by thinking about what foods will digest quickly and give you sustained energy. A mix of complex carbs and lean protein is always a good option. Similarly, foods that are high in fiber are also great choices since they help to keep you feeling full. And finally, make sure to stay hydrated by drinking plenty of water throughout the day.

Supplements to Take Before Working Out

Before you hit the gym, it’s important to fuel your body with the right nutrients. Eating a nutritious meal or snack before working out can help improve your performance and give you the energy you need to power through your workout.

In addition to eating a healthy pre-workout meal, there are several supplements you can take before working out that can also help improve your performance. Here are five of the best supplements to take before working out:

1. Protein powder: Protein is essential for muscle growth and repair, so taking a protein supplement before working out can help you build muscle and recover from your workouts more quickly. Look for a protein powder that contains whey protein, as it’s easily absorbed by the body and provides all of the essential amino acids your body needs.

2. Creatine: Creatine is a supplement that has been shown to increase strength and muscle mass. It works by increasing the availability of ATP in muscles, which allows them to work harder for longer periods of time. Creatine is especially beneficial for high-intensity exercises like weightlifting and sprinting.

3. Beta-alanine: Beta-alanine is an amino acid that helps delay fatigue during exercise. 

4. Caffeine: Caffeine is a stimulant that can help improve focus and increase energy levels. It’s also been shown to improve athletic performance, making it a great choice for pre-workout supplementation.

5. Nitric oxide: Nitric oxide is a molecule that helps improve blood flow and oxygen delivery to muscles. This can help improve exercise performance and recovery.

Additionally, make sure you’re staying hydrated by drinking plenty of water throughout the day. Drinking water before, during, and after your workout will help replenish fluid losses and keep your body performing at its best. Plus, it’s always important to listen to your body and drink when you’re thirsty. Aim for 16-20 ounces of water 2-3 hours before your workout, and 8-10 ounces of water every 15 minutes during your workout.

fit woman doing crunches in gym

Pre-workout meals and supplements are a great way to improve your fitness goals. They can help you stay energized and focused during your workout, and they can also help you recover faster afterward. If you’re looking for an edge in your workout routine, pre-workout meals and supplements are definitely worth considering.

Keep in mind, however, that everyone is different and what works for one person may not work for another. Experiment with different options to see what works best for you.