Before we take foot in the gym, we all have our personal habits or needs to achieve. Some of us may go in with a caffeinated pre-workout, or maybe a small snack like a protein bar. But what really should we do for a pre-workout? Let’s explore the aspects which make for a good pre-workout!

Timing Meals

Without a meal for energy, we can’t fully exert our best to exercise. Hence, we should be eating properly and on time. But when should we? Let’s see below what we should consider:

• Eating window: An optimal window to have a meal is 30 – 90 minutes before our workout.
• Adjusting time: Depending on our meal and digestion, we can change around the timings and have an optimal energy boost while we workout.
• Consideration in meals: Depending on the intensity of the workout, you can either have a heavier meal or consider a lighter meal.
• Tracking record: Track records and energy during workouts by changing your timings and meal to be heavy or light.

The best way is to experiment for yourself! Without understanding yourself, it will be hard to flat out give precise timings and meals. Tracking how you feel and eat will give the best result.

Macro Guide

Now that we know when to eat, what should I eat? Diet can differ from person to person and place, but the general guidelines are there. To get optimal macronutrients before a meal, for an average person, are listed below:

• Carbohydrate: 40-60% of the meal
• Protein: 20-30% of the meal
• Healthy Fats: 10-20% of the meal

A simple food list that you can consider is:

Grilled Chicken, Rice, and Avocado Salad

• Rice: 1 cup (50%, carbohydrate)
• Grilled Chicken: 150gm (30%, protein)
• Avocado and olive oil dressing, or any of your choice: Half of an avocado and a few milliliters of dressing (20% healthy fats)

This meal comes out to 550 calories, or almost 600 depending on the amount of dressing you use, as it contains the most calories. Below is the macro breakdown of this meal:

Food Selection

If you wish to make your own dish or plate, it is best to consider a few points before making it. Following these allows for a better and more optimal meal that aids your performance in the gym, and maybe even in other places.

• Choose easily digestible food
  • I.e., Foods lower in fiber
• Avoid high-fiber foods
  • Digesting might take a longer period, making exercise uncomfortable.
• Food with low added sugar
  • This spikes blood insulin levels, which results in a crash and feeling depleted of energy.
• Choose an electrolyte-rich food or drink

Hydration

Another important factor like meals, hydration plays a huge role in our performance. Not only does it make it easier to move around, but it also provides a satiation feeling. Here are some guidelines to follow for an easier look into hydration:

• Pre-Workout Hydration: About 16-20 ounces of water before an hour or two of your session.
• Check Urine Color: An indication that you are well-hydrated is the color of your urine. A pale yellow should be seen to know that you are well-hydrated.
• Caution with Pre-Workout Drinks: Drinking too much may result in more frequent trips to the restroom, which may throw your tempo off.

Tip: Try drinking electrolyte drinks for longer sessions or when sweating too much. A simple homemade drink can be:

• Water
• Salt
• Sugar, or sweetener of your choice
• Citrus, like lemon

Common Mistakes to Avoid

Although we may try our best, sometimes we are bound to make mistakes. But keeping the following in mind can help minimize errors:

• Eating too close to your session: It may fill your stomach too much and not allow enough time to digest.
• High-fat meal: This makes digestion take longer and may affect your session.
• Too much water or drinks: This may result in uncomfortable trips to the restroom.
• No hydration: This may affect you more in summer and lead to fainting in the worst-case scenario.

Good pre-workout nutrition is the key to better performance and recovery. Timing, balance of food, hydration, and avoiding common mistakes will help in improving workouts. Everybody’s body is different, so it may take some trial and error to find what best suits one’s body. So, be consistent and listen to your body; adjust whatever you need to achieve your fitness goals.