If you are one of those individuals who do not snack pre-workout because it does not know what to eat, after reading our article you will no longer have an excuse.
It is not new to anyone that the meal pre-workout it is very important to improve the efficiency of the workout, to maintain good energy levels during exercise and to achieve your goals more quickly and effectively.
However, you can still find people who train in the late morning or afternoon and don’t make any snack pre-workout, because you don’t know what to eat because they are afraid to feel sad during the workout.
For that is not part of this group, we will tell you how it should be composed of your snack pre-workout, with that advance must be consumed, and give you some examples that you can easily put in practice already the next time that you train.
BENEFITS OF THE SNACK PRE-WORKOUT
- Provide energy for physical exercise;
- Increase strength, endurance and maximize performance;
- Prevent injuries muscle;
- Prevent catabolism (loss of muscle mass);
- Prevent hypoglycemia (decrease of sugar in the blood).
SNACK PRE-WORKOUT: THINGS TO KEEP IN MIND
In the first place, it should be noted that the individual needs of the athlete cannot be forgotten, and that this meal should be the subject of a plan balanced food that meets the goals of each.
In addition, it should be noted that a snack pre-workout full must be made about 1.5-2h before the workout.
If you do not have to meet this timing, you should decrease the food ingestion and, eventually, to change the food that will consume, therefore eat immediately before a workout can lead to nausea or stops digestion during your workout.
Having said that, and briefly, a snack, pre workout done in about 1.5 h to 2 hours before training should be rich in carbohydrate complex (low glycemic index), moderate in protein, with minimal fat as possible, and a content of fiber low.
In relation to the preference for complex carbohydrates is due to the fact that its absorption be more phased, ensuring the delivery gradual energy throughout the training session and the non-occurrence of peaks of insulinand hypos reactive during the exercise, something that may happen after the ingestion of carbohydrates of high glycemic index.
As an example of foods rich in complex carbohydrates to include in your snack pre-workout have oats, whole wheat bread or rye, cereals, weetabix, muesli without sugar, and the sweet potato.
The fruit despite not being a carbohydrate complex, it is also an excellent way to provide power of high quality and availability, and should always be present in nature, in your snack pre-workout.
Avoid, however, fruit dehydrated, because they have a sugar content much higher.
These hypos are reactive, occurring mainly after ingestion of simple sugars since these are digested very quickly, resulting in peaks of blood sugar (energy) followed by a drop energy abruptly, which can result in dizziness, weakness or even fainting during your workout.
However, in practice, one realises that it is a situation somewhat common, being that only a small percentage reacts negatively to the ingestion of pre-carbohydrate high-glycaemic index pre-exercise. And if we talk about professional athletes, this percentage is even lower.
With regard to the intake of protein sources, should be moderate and taking into account the time of digestion.
Opt for foods rich in protein is easy to digest, such as dairy products slim, ham poultry, egg stew, egg whites, Whey protein or protein bars.
Inside the dairy, the milk slim continues to be a cheap solution and handy to obtain protein, although its digestibility is reduced compared to the cheeseor yogurt. Another option is to choose lactose-free milk or soy milk.
However, the digestibility is a factor that assumes a large variability inter-individual, and there are people that tolerate it without a problem the milk, and that for this reason, can continue to use it in your snack pre-workout.
- FAT AND FIBER
On the other hand, it is very important that the snack pre-workout has a reduced fat content, as this nutrient slows down the gastric emptying, which may cause you to feel very discomfort or stomach during the workout.
Already the foods rich in fiber should also be avoided because they stimulate the functioning of the intestines and can cause intestinal discomfort and cramping during the workout.
In addition, they also take more time to be digested and serve as a substrate for energy to the body, decreasing the use of fat as an energy source.
In addition to these, avoid also experiment with foods very different from what you are used to, as you may not tolerate well and the training is not the best time to come to this conclusion.
The most important thing is to know your body’s reactions to the intake of certain foods during this period.
In all cases, the less processed the food the better.
Even being a snack, does not shy away from hydration just before training.
Start your workout already dehydrated can compromise the performance of the same and condition the appearance of the results.
Opt for water or tea to ensure good levels of hydration and pre-workout.
SNACK PRE-WORKOUT: TIPS
IF THE OBJECTIVE IS LOSS/WEIGHT CONTROL:
- 1 Loaf dark (50g) with 2 slices of ham, of poultry + 1 small apple + 1 Yoghurt liquid slim
- 3 Tablespoons of oats cooked in water with a half dose of whey protein isolate (you can even add cinnamon and grated lemon rind) + 6 strawberries
- 1 natural Yoghurt with 3 tablespoons of oat flakes + red fruits
- 1 Slice of whole wheat bread with 1 egg scrambled with oregano and tomatoes cherry
- 3 Toasted whole grain with 1 fresh cheese slim and half a papaya with lemon juice
- Pancakes of oatmeal and egg whites
- 200ml soy milk + 1 kiwi + 1 boiled egg
IF THE GOAL IS HYPERTROPHY:
- 2 Loaves of rye with 1 can of tuna natural + 1 pear
- 7 Crackers, rice/corn with 100ml of egg whites + 2 slices of ham bird + juice of 2 oranges
- 2 whole grain Breads with 1 slice of ham poultry, 1 slice of cheese flemish slim and 1 boiled egg + tea black/green without sugar
- Pancake 1 sweet potato with cheese fresh slim and 2 slices of ham bird + coffee
- 1 fat-free liquid Yogurt + 1 apple + 2 pieces of cereal weetabix + 1 handful of dried fruit
- 250ml of skimmed milk (if you tolerate), or 2 yogurts solid slim (if you do not tolerate milk) + 3 Tablespoons
- Cereals muesli without sugar + 1 Cheese, mini babybell light + 1 gelatinwithout sugar
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