Getting ready for a workout?
You need protein and carbohydrates to fuel yourself for an upcoming workout.. The mainstream media is doing a fine job bringing up the dangers of eating too many carbs, especially refined and processed carbs that lead to insulin spikes, weight gain and energy lows. But when we are working out, we simply need energy to sustain us. Most people should look at eating about 2 hours before a workout, something that is easily digested and can be used as a healthy energy source for that workout.
What should we be eating? A healthy balance of protein and carbs. Fat is usually avoided at this time as it can slow down digestion, and hinder our workout performance. Reserve eating the healthy fats to earlier in the day or sometime later after the workout. (But not immediately after, as that is again when you want to replace yourself with some healthy carbs). A nice dose is about 20 grams of protein and carbs, which will sustain you through the workout and give power to your muscles.
Here are some examples of healthy pre-workout meals that give us about 20 grams of each:
- 2-3 eggs and an apple
- 1/2 can of chick peas and 1/2 cup of peaches
- 100 grams of turkey breast and a small sweet potato
- 20 gm of whey protein with H20/coconut milk and frozen banana
- 1 cup of Greek yogurt and a banana
Eating a healthy small meal 2 hours before will help fuel you through the workout, giving your more energy and focus. And that is what we want to bring to the workouts to get the results we want.