Best pre workout meal - Healthocrat: Your ultimate fitness partner

Tuesday, October 9, 2018

Best pre workout meal

Our fitness directly depends on the food that we eat as it acts as a fuel that empowers the body to perform various physical and mental tasks. In the same way, a pre workout meal is also very necessary so that our body can use the calories in training. However, there are many myths regarding pre workout meal as many people think that it is not necessary for those who train themselves for weight loss. But, contrary to this belief, a pre workout meal is indispensable for both, losing weight and gaining muscles.

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Most of the  time when we ask a trainer about pre workout diet, he simply recommends fancy artificial supplements but, we should try to avoid them specially when we are beginner and should prefer natural edibles to artificial supplements as they are easy to digest and do not affect our body in negative ways. However, professionals can count on such supplements as their body has higher requirements of nutrients to perform extreme fitness exercises.

The meal that we take before workout is same for everyone irrespective of the goals to be achieved. For example, a thin and lean person should also have the same pre workout meal as that of an over-weighted person. The only difference between their meals is the quantity in which they require them.

However, always remember that you have to consume the meal atleast 1 hour before workout and do not include items with high fat content in your diet as its digestion process is slow and it will not be digested properly when you start exercising. Never eat too much or just before exercising as it has adverse effects on your health. The food items provided below are rich in protein and carbohydrates as both these nutrients play very important role during workout. Protein helps in preventing muscle injuries during workout and keeps the body in anabolic state during whereas carbohydrates are known to provide instant energy to the body. Some of the best pre workout meals are:


  • Banana


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Bananas

Eating bananas before doing exercises is the perfect way to boost your glycogen stores and increase blood sugar level in your body. On an average, a single banana contains approximately 121 calories and 21 carbs. Carb is a source of energy which our body absorbs and requires. If your goal is to lose weight, eat only one banana and if your goal is to acquire weight, eat at least 2-3 bananas. However, there are other alternatives to bananas that you can include in your pre workout meal. Apples and oranges are also loaded with calories. The former contains approximately 84 calories (in a single fruit) whereas the latter contains about 64 calories but keep in mind not to include all the three fruits as it will adversely impact your training.

  • Oats


Oats are very beneficial as they are whole grains which help in maintaining the blood sugar level during training. Whole grains are rich sources of carbohydrates which break down to give instant energy for doing various physical tasks.

  • Yoghurt


Yoghurt is an excellent source of calcium, protein and probiotic bacteria. It is very easy to digest and makes the digestive system healthy. It contains approximately 110 mg calcium per 100 grams which is proven to be very beneficial for your bones.


  • Whole grain bread

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Whole Grain bread

Whole grain bread is loaded with carbohydrates. You can also have regular brown bread instead of whole grain bread but for better results, prefer the former to the latter.

  • Egg white


Egg white is the best source of protein. It contains approximately 11 gram protein per 100 grams egg white and roughly 87% of the egg white’s calories is derived from its protein content.

  • Black coffee or Green tea


Both black coffee and green tea contains caffeine which makes the brain active and boosts its concentration power during workout. It helps the body to remain focussed to the goal.

  • Chicken and white rice (for gaining weight)

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Chicken

For people aiming to gain weight, chicken is a great source of protein (25 gram per 100 grams) and other vital nutrients. Eat 200 grams of chicken with 200 grams of white rice which will give you approximately 458 calories of energy (200 grams of chicken contain roughly 200 kcal whereas 200 grams of white rice contains roughly 258 kcal). You can also eat chappatis as an alternative to white rice (1 medium-sized chappati contains about 70 kcal).


Eating theses food items before workout will bring positive changes in your training pattern and in your body. Keeping the precautions in mind that I have mentioned above, stick to this diet plan and it will definitely help you in achieving your desired goal.


We hope that the list of pre workout meals that we have provided above has served its sole purpose by helping you in some way.


Thanks.

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