Pre Workout Meal
A pre workout meal should have a blend of proteins and carbohydrates. It helps in maintaining strength and energy during workouts. The pre-existing stores of energy are used by the body during an exercise. Thus, one should take care of eating in a timely manner to maintain those stores. Liquids are preferred before workout because digesting them is quick and easy.
Carbohydrates are core ingredients in preparing the best meals which can be taken before workout. They provide the necessary energy for workouts and prevent protein stores of the body from depleting. As per the recommendations of 'American College of Sports Medicine', it is necessary to intake enough fluids, two hours before any athletic activity. One should consume 17 oz. of fluids before workout. There is a thumb rule to check whether a person has taken enough fluids. If the urine is clear, prior to performing an exercise, one could be sure that he has consumed enough fluids/water. One should avoid dairy fluids because they are hard to digest quickly.
If heavy meals are consumed before a workout, there should be a gap of 3-4 hours between food intake and exercise. When the body is being worked out, almost 80% of the blood flows towards muscles. The digestive system is deprived of the necessary blood supply in the process. Therefore, it is advisable to wait for 3-4 hours after a heavy meal. The lighter snacks too, should be consumed one hour before an exercise or workout. It yields good results if the physical activity is going to last for more than 1 hour.
Pre Workout Meal for Fat Loss
Meal that one can have before workout for fat loss should contain those carbohydrates which do not allow blood glucose levels to rise sharply. Skimmed milk and yogurt are some of the examples of such carbohydrates. They facilitate the process of fat burning. Technically, these are known as low-glycemic index carbohydrates.
Pre Workout Snack
The following snacks would provide necessary energy before a workout.
- Whole Grain Bread Meal: The meal contains whole grain bread as its main component. There are however, many other items included in this breakfast recipe. The food items to be consumed in this meal are - 1 slice of whole grain bread, 1 cup of yogurt (low fat), 1 fruit (any), a tbsp of jam or honey and water (8 oz.).
- Oatmeal Snack: This breakfast meal contains oatmeal, a single fruit, cottage cheese and water. The oatmeal preparation should be cooked in water and the quantity should be cup. The cottage cheese used for breakfast should also be cup. Along with these food items, a glass of 8oz. water and 1 fruit should be consumed.
The ingredients of heavy meals mentioned below would provide required energy and balanced diet for the body.
- Heavy Meal 1: This heavy meal should contain 5 wheat thin crackers and other salad items. A single cup of split pea soup which is canned should be consumed. Tossed green salad (2 cups) and shredded iceberg lettuce (2 cups) are the main salads. Half cup each of diced cucumber and tomato should also be included in the diet. The remaining items of this heavy meal include 2 tbsp of oil and 8 oz. water.
- Heavy Meal 2: The main ingredients of this heavy meal include different fruits, cottage cheese and sunflower seeds. Watermelon chunks (1 cup), grapes ( cup) and strawberries ( cup) are the fruits to be consumed. The cottage cheese (1 cup) to be used, should have a low fat content. A tbsp of sunflower seeds and 8 oz. water completes the list of ingredients.
