Women Fitness

Women Fitness is an exhaustive resource on exercise for women, workouts for women, strength training, Zumba, HIIT, weight loss, workout, fitness tips, yoga, pregnancy.

  • Member’s Login
  • 150 Countries
  • Privacy Policy
  • Disclaimer
  • Site Map
  • Health & Fitness
  • Celebrities
  • News
  • Digital Magazine
  • Shopping
  • Print Magazine
    • Follow
    • Subscribe

Calorie Catch

Pre-workout Meals: Why & What To Have?

June 14, 2019 By Namita Nayyar (WF Team)

Unless you’re working out from 6am – 7am, you need to fuel your body before each workout. An empty stomach can distract you during workout. 

The best foods to eat before exercising depend on the type of workout and a person’s goals. 

While choosing a pre-workout meal, it is important to aim for a balance of macronutrients. Macronutrients are dietary compounds that the body needs in large quantities to function correctly and their intake depends upon the intensity, type of training and your overall diet.

The three macronutrients are:

  • Protein
  • Carbohydrates
  • Fat

Macronutrients are all key sources of energy, but each can contribute differently to a pre-workout meal. 

Pre-workout meals containing protein provide us with a major benefit – the prevention of muscle catabolism. 

There are two types of carbohydrates: simple, high glycaemic index carbohydrates, and complex, low glycaemic index carbohydrates. But which one is best pre-workout?

Key Essentials Before Deciding upon When to Eat

  • The timing and frequency of food and fluid intake should be carefully monitored to assist the athlete and physically active person to improve exercise performance. Frequent eating occasions allow athletes to increase energy intake while concomitantly reducing the gastric discomfort of infrequent large meals. 
  • Avoid too much fat. This is because, although high in energy with 9kcal per gram, fats are slow digesting. This means, instead of making you energetic, they can make you feel sluggish and heavy.
  • Consume a good source of protein before a workout to give your body the amino acids (branched-chain amino acids in particular) that it needs to prevent muscle breakdown, whilst aiding muscle recovery and growth. The following are some examples of healthful foods that are rich in protein, fish, such as salmon and tuna, poultry, such as chicken and turkey, nuts, beans, lentils, eggs and soy.
  • Consume complex carbohydrates 2–3 hours in advance, and any simple carbohydrates 30–60 minutes in advance. 
  • Fruits are the best source of simple carbohydrates before a workout. Bananas are a popular choice, as they contain potassium as well as simple carbohydrates.
  • Consume both water and sodium before exercise. This will improve fluid balance. The American College of Sports Medicine (ACSM) recommends drinking 16–20 ounces (0.5–0.6 liters) of water at least four hours before exercise and 8–12 ounces (0.23–0.35 liters) of water 10–15 minutes before exercise.

Some Pre-workout Food Options

  • Brown rice with chicken
  • Bananas
  • Peanut butter sandwich/Bagel with honey
  • Yoghurt
  • Spinach omelette
  • Porridge oats
  • Protein Bar
  • Fruit Smoothies



Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Related Links

Building StrengthboxingBoxing: Why It Is The Best Workout Ever!
Exercise & fitnessWorkout Music To Get You Started
Building StrengthChallenging 30 Minutes Ab Workout
Diet & Optimum NutritionPre-Workout & Post-Workout MealsHow To Make The Most Out Of Your Pre-Workout & Post-Workout Meals

Download Women Fitness App

Namita Nayyar
President
Women Fitness
Launches First Book

A rare insight into the life of 15 Track and Field Women World and Olympic Champions


Paperback Edition



Kindle Edition

Digital Magazine Sign-Up

NewsLetter Sign-Up

 

Digital Magazine Available On

Available On Readly App

Available On Magzter

Advertise With Us






Categories

  • Beauty & Fashion
  • Building Strength
  • Calorie Catch
  • Celebrities
  • Diet & Optimum Nutrition
  • Disease Management
  • Exercise & fitness
  • Fertility & Pregnancy
  • Good health
  • Motivation Point
  • Weight Loss
  • Sexual Health
  • Target Abs
  • Women at 40
  • Yoga & Meditation
  • Others





Women Fitness App
Download Women Fitness App


  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram

For More Fitness Tips & Secrets, Join Our Mailing List!

JOIN WF

  • Newsletter Signup
  • Why WF
  • Advertise With Us
  • Digital Magazine
  • Print Magazine

Absolutely Free

  • WF Categories
  • Fitness Tools
  • Low Calorie Recipes
  • Calorie Catch
  • WF Entertainment

All About Us

  • About Namita
  • Team
  • Achievements
  • Testimonials
  • Contact Us

© by Womenfitness.net 1999–2023. All rights reserved.

All Categories

  • What’s New
  • Weight Loss
    • Obesity
    • Low Calorie Recipes
    • Real Weight Loss Stories
    • Fitness Tools
    • Daily Tip
    • Fitness Analysis
    • Motivation of the Day
  • Exercise
    • Body building
    • Fitness for Models
    • Target Abs
    • Women At 40
    • Motivation Point
  • Healthy Eating
    • Calorie Catch
    • Disease Management
    • Good health
    • Herbs
  • Beauty & Fashion
    • Eye Care
    • Hair Care
    • Hand & Foot Care
    • Make Up
    • Skin Care
    • Beauty Tip
  • Celebrities
    • Actresses
    • Celebrities & Fitness Trainers
    • Sportswomen
    • Celebrity List
  • Pregnancy
    • Fertility & Conception
    • Health During Pregnancy
    • Getting Back to Normal
    • Problems in Pregnancy
    • Due Date calculator
    • Sexual Health
  • Yoga
    • Beauty & Yoga
    • Yoga during Pregnancy
    • Meditation Point
    • The Yogic Diet
    • Weight loss Yoga
    • Yog – Asanas
    • Yoga & Disease Management
    • Yoga in Action
  • Contact
    • About Namita
    • Our Team
    • Advertize with Us
    • FAQ
    • Message Board
    • Contact Us
  • Shopping
    • Book & Mag. Store
    • Fitness Apparels
    • Fitness Music
    • Fitness Dvd’s
    • Maternity Store
    • Sports & Outdoors
    • Health Care Store
    • Natural Health Foods
    • Herbs & Spices
    • Beauty Shop
    • Jewelry Store
    • Flowers
    • Health Care Equip.
    • Diet & Nutrition
    • Health Mobile Apps
    • Sex Lubes Store
  • More
    • Testimonials
    • Awards
    • WF Links
    • Privacy Policy
    • Site Map
    • Disclaimer
    • News
    • Member’s Area
    • Reviews

Follow

  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram
Go to mobile version