Workout Nutrition Explained – Part 1: Pre-workout
By Malisa Beets & Delina Rahmate
For many of us, pre-workout regime involves a stern pep talk to self and a few sneaky jellybeans to help with ‘energy’. The reality is that your pre-workout routine can make the workout itself so much more rewarding and less strenuous which can do wonders for your resolve. The steps you take before starting exercise are just as important as the steps you take afterwards.
Think of the gardener who spends that little bit of extra time preparing the soil before planting the seeds. By enriching the soil and giving the seeds the nutrients and vitamins they need to grow healthy the gardener is ensuring a bountiful crop. You only get out what you put it and pre-exercise is the perfect time to put some goodness in!
General rules to follow
- Try not to consume anything solid within 2 hours of your work out to prevent nausea and upset stomachs. Digestion takes effort and you will want to optimise blood and circulation to the muscles for increased strength, power and endurance.
- Sip water to optimise hydration
- Green tea is a natural caffeine and can be used as an energy boost
- If hungry consume a very small snack such as activated nuts and fruit that won’t sit heavily in the stomach
Natural Food Based Pre-workout options
- Pre-workout smoothie 2 hours prior
- Fresh Fruit and small handful of nuts
- Cup of green tea within 60 mins
Supplement Based Pre-workout options
- Pre-workout supplement within 60 mins
- Pre-workout supplements within 15-30 mins
Recipe for pre-workout smoothie
- Half or one whole banana
- Half or one cup of seasonal fresh fruit
- 1-2 scoops protein powder (check the label)
- Handful of greens (kale/cabbage/baby spinach)
- 1 tablespoon of chia seeds
- Choice of light liquids such as almond milk, coconut water or water
Blend together with ice.
This smoothie recipe is nutritionally balanced with carbohydrates for energy, protein for muscle, healthy omega 3 fatty acids and minerals to aid in optimising muscle stimulation and recovery.
There are many supplements on the market, some are very high in stimulants and may not be the best choice for your body. Try to choose natural products free of flavourings, colourings and preservatives where possible. If you are not sure ask at your local health food or nutritional supplement store – or even better get a individualised plan from one of our student practitioners.
This article provides general information and is not intended to constitute advice. All care is taken to ensure information is accurate and relevant. Please see your Practitioner for health treatments and advice.