When it comes to the best foods for fueling workouts, it’s not black or white. The type of foods you should eat and when depends on your fitness goals, so unfortunately, nutrition will never have a “one size fits all” answer.
In this article, we’ll address the general rules for pre and post-workout meals to help fuel your body for the best exercise performance.
Best Foods Before Exercise
While some athletes prefer fasted workouts, eating something beforehand is a good idea unless you’re aiming for low-intensity cardio sessions around five or six o’clock in the morning.
A good rule of thumb is that the closer you are to your exercise time, the less complex your meal or snack should be, and vice versa. For example, grab a banana if you have just thirty minutes before your workout. If you have two to three hours or more, have a bowl of chicken and rice while you wait.
Here are some examples of the best pre-workout foods:
1. Bananas
A great source of natural sugars, simple carbohydrates, and potassium, bananas are an excellent way to boost muscle energy stores and increase blood sugar levels. If you want extra protein, add a tablespoon of peanut butter.
2. Fruit Smoothie
Great-tasting and super-healthy, homemade fruit smoothies can provide the carbs you need to get through a workout and are an excellent source of fast-acting glucose. If you’re prepping for intense exercise, add whey protein powder for more muscle-building support.
3. Omelet
If you’re familiar with sport nutrition, you know eggs are a staple for building muscle and contain all nine essential amino acids. For added nutrients, sprinkle in spinach and kale with your omelet. Make sure to consume this meal two to three hours before exercising to avoid muscle catabolism and promote growth.
4. Apple with Peanut Butter
Apple slices with peanut butter are the perfect pre-workout treat. They're crunchy and sweet, with plenty of protein, and they're especially good for those looking to cut extra carbs or calories from their diet.
5. Oatmeal with Berries
Oatmeal is often considered the ultimate pre-workout meal. It contains complex carbs, which digest more slowly and provide a better source of energy. This can also help you feel fuller longer. Just make sure to allow a couple of hours before working out when choosing this option.
6. Chicken and Rice
A classic go-to, chicken, rice, and vegetables are a great source of lean protein, complex carbs, and natural fiber. They’re also full of amino acids, which can promote anabolism (muscle growth). Since this is a heavier meal, it’s best to consume it about three hours before.
7. Homemade Protein Bar
Nothing beats a homemade protein bar for a quick boost on the go. This is great for when you need workout fuel in a pinch and want a low-sugar option. The best part is you can customize your macros depending on your needs.
8. Protein Shake
Another classic choice that’s quick and can solve all your pre-workout problems. A quality shake is packed with key nutrients, including BCAAs (essential amino acids), to support muscle growth and recovery.
9. Fruit with Sunflower Seed Butter
If you’re not a fan of peanut butter or have an allergy, try fruits with sunflower butter for a quick protein boost without unwanted seed oils.
10. Meat with Whole Grain Bread, Sweet Potato, or Brown Rice
Last but not least, this is another excellent option for high-intensity exercise. With plenty of clean, complex carbs and whole grains for slow energy release, it’s great for longer activities such as running or cycling. As this meal is on the heavier side, try to consume it at least three hours before.
Carbohydrates and protein are essential for getting the pre-workout fuel you need. While many assume carbohydrates are bad for workouts, they provide glycogen stores in the muscles and liver, helping you stay energized longer.
Post-workout is also the best time to consume carbs and protein, as a surge of insulin promotes muscle growth and recovery. Avoid fats, as they take longer for the body to process.
What About Pre-Workout Supplements?
In addition to the best pre-workout supplements, it’s important to stay hydrated to get the most out of exercise and do so safely. Drink plenty of water throughout the day and consider sports drinks to fuel your body with electrolytes and avoid dehydration.
Here are some of the best pre-workout supplements for peak performance:
Creatine
Creatine is the most commonly used sports supplement. It is an amino acid that has been shown to increase muscle mass while delaying fatigue. It can be taken before or after workouts, but because many foods naturally contain Creatine, it may be best for some people to limit your intake to three to five grams a day.
Caffeine
Not only does Caffeine provide energy and alertness, but it has also been linked to increased overall performance, including better reaction time, strength, power, reduced feelings of fatigue, and fat burning. Caffeine can be consumed in tea, coffee, energy drinks, or pre-workout supplements.
Caffeine’s peak effects can be seen around ninety minutes after consumption, but studies have shown that if your body can handle it, it can be just as effective within fifteen to sixty minutes.
Beta-alanine
Beta-alanine is an amino acid that increases muscle stores of carnosine and has been shown to be most effective for short, high-intensity workouts. It helps increase exercise capacity and muscle endurance while reducing fatigue.
Branched-chain amino acids (BCAAs)
BCAAs are the essential amino acids valine, leucine, and isoleucine, also known as “the building blocks of life.” Studies have shown that taking BCAAs before workouts help decrease muscle damage and increase muscle protein synthesis.
Citrulline
Several studies have shown that the amino acid Citrulline may improve blood flow and circulation, which may help with endurance and power output.
The Final Grey Area Analysis on Pre-workout Meals
Overall, the best choice of what to eat and when regarding exercise will primarily depend on your routine and goals.
If you aim for an early morning cardio session, you can do this fasted or have a banana thirty minutes before to avoid hunger and fatigue.
For high-intensity cardio workouts and strength training, heavier meals with protein and complex carbs at least two to three hours beforehand may be best for overall performance.
No matter your goals, support them with high-quality sports supplements from Ultimate Nutrition.
Plus, follow our fitness and lifestyle blog for the best nutritional tips.
The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.
