Working out requires energy. And harder the workout, more you need to be prepared!
For example I lift really heavy weights. And my meal preparation starts the day before!
Say I plan to workout on Monday evening. I make sure at least 3 of my meals (Sunday night dinner, Monday-breakfast and lunch, are high in carbs. This replenishes my glycogen stores.
Since I go low carb on my other days (I weight train only 2-3 times a week), eating high carb meals starting from the night before becomes important for me.
If you plan to do a regular workout in the evening, having a GOOD lunch few hours before workout is the key!
5 menu options for a pre-workout lunch 2.5 to 3 hours before your workout:
1. Oatmeal with banana and crushed almonds with some unprocessed honey
2. Brown rice with rajma ( red beans ) and big bowl of green salad
3. 2-3 Chappatis with dal (Lentils), any cooked vegetable and a bowl of salad.
4. Whole wheat pasta with tuna ( or cottage cheese )
5. Asian mushroom omelette with 3 slices of whole wheat bread
Just make sure that you consume enough complex carbs: Oatmeal, Brown rice, Potatoes, Whole wheat Pasta, Chapatis etc.
This will give you sustained energy during your workouts. Healthy fatsare important as they slow down digestion. And moderate proteins to avoid any breakdown of muscle tissues during your workouts.
5 things you can have 30min to 45 min before your workouts:
Note: If you had a heavy lunch and are already stuffed, the following pre-workout meal should not be taken. This may cause some discomfort and may cause pain in your stomach!
1. A piece of fruit. Banana is the best
2. A scoop of whey protein
3. A boiled egg + 1 slice of whole wheat bread
4. Whole wheat bread with peanut butter
5. Oatmeal ( small bowl )
I personally have an expresso right before my workout and since my workouts are long and intense I squeeze 2 large lemons in approximately 2 litres of water and add 1 tbsp of unprocessed honey. This replaces any lost electrolytes during my workouts and keeps me going.
And lastly, a 10-15 minutes power nap can do wonders when taken right before your workout. If a person has to directly to the gym from office and cannot nap, I highly recommend a meditation session for 5 min before they start their workouts.
Have any questions you’d like to ask me? Let me know in the comments below or simple email me:)