Ideal foods to eat before your workout

Pre-workout meals play a crucial role in providing the body with the necessary nutrients and energy to fuel an effective workout. These meals help increase stamina, improve performance, and prevent fatigue during exercise by supplying the body with carbohydrates for energy, protein for muscle repair and growth, and essential vitamins and minerals for overall health. Before you start your workout, it's important to eat right. What you eat depends on the type of exercise, how hard you're going, when you're working out, and how long you'll be exercising.

Table of Content

1. Types of Exercise
2. Pre workout Meals
3. Meal Options
4. Pre-Workout Options for Indians
5. Making Regular Indian Meals Protein-Rich
6. Take Home Message

Types of Exercise:

• Low Intensity: Like a casual walk or light chores
• Moderate Intensity: Activities that get your heart pumping, like brisk walking or cycling
• High Intensity: High-energy exercises like running, aerobics, or intense cycling.

Pre workout meals:

Your meal before exercise should focus on giving your muscles and liver the energy they need and helping your body use glucose well. Here's what you should aim for:

• Carbs: Aim for 1–4 grams per kilogram of body weight, 3 to 4 hours before exercise.
• Low Fiber: Foods that are easy for your stomach to handle.
• Liquid/Semi-solid: Foods that are easy to digest and absorb.

Meal Options:

Early Morning:

• Low Intensity: Have a banana.
• Moderate Intensity: Have a banana with 10 almonds and a spoon of roasted pumpkin seeds.
• High Intensity: Eat oats porridge with cinnamon, almonds, sesame seeds, and a date

Afternoon:

• Avoid intense workouts right after lunch because your body is busy digesting food.

Early Morning & Breakfast:

• Usual Carbs-Protein Meal: Have a salad with sprouted moong beans, a boiled egg, and a fruit.
• 3 Hours Before Workout: Eat a regular Indian meal like sabzi, chapati/rice, dal, and curd.
• 1.5–1 Hour Before Workout: Drink a liter of water.

30 Minutes Before Workout:

• Low Intensity: Have a banana with nuts and seeds.
• Moderate Intensity: Drink a beetroot shot and have a banana with 10 almonds and a spoon of roasted pumpkin seeds.
• High Intensity: Eat dates oats porridge and have a banana.

15 Minutes Before High Intensity Workout: Take a pre-workout supplement.

Early Evening:

• Evening is a good time for better hormone levels.
• Eat similar meals to those you'd have in the morning or afternoon.

Late Evening:

• It's best to avoid intense exercise late in the evening because it might mess with your sleep.

Pre-Workout Options for Indians:

Here are more meal ideas suited to Indian tastes, along with tips to make them protein-rich and include omega-3. These meals can be eaten 2-3 hours before your workout.

• Paneer Bhurji (Scrambled Cottage Cheese): Cook paneer with onions, tomatoes, and spices. Eat it with whole wheat roti or in a sandwich. Add flaxseeds or chia seeds for omega-3 boost.
• Chickpea Salad (Chana Chaat): Mix boiled chickpeas with onions, tomatoes, cucumber, and chaat masala. Sprinkle roasted sesame seeds and flaxseeds for omega-3.
• Sprouts Salad: Combine sprouted moong beans, chickpeas, and peanuts with onions, tomatoes, and coriander leaves. Add lemon juice and roasted flaxseeds for omega-3.
• Quinoa Pulao: Cook quinoa with mixed veggies and tofu or grilled chicken. Drizzle with olive oil for omega-3.
• Masoor Dal (Red Lentil) Soup: Make a soup with masoor dal, tomatoes, onions, and spices. Eat it with whole wheat bread or add tofu cubes. Sprinkle ground flaxseeds for omega-3.

Making Regular Indian Meals Protein-Rich:

To add more protein to your regular Indian meals, try these ideas:

• Add Legumes: Use lentils, beans, chickpeas, and kidney beans in curries, dals, and salads.
• Incorporate Paneer: Add paneer to curries, stir-fries, or salads.
• Include Tofu: Use tofu instead of paneer or meat in recipes.
• Sprinkle Nuts and Seeds: Add almonds, walnuts, or flaxseeds to salads, yogurt, or curries.
• Add Protein Powder: Mix protein powder into smoothies, milkshakes, or roti dough.

Including Omega-3:

• Flaxseeds: Sprinkle ground flaxseeds over salads or mix them into smoothies.
• Chia Seeds: Soak chia seeds in water or add them to yogurt, oatmeal, or shakes.
• Walnuts: Add chopped walnuts to cereal, salads, or desserts.
• Fatty Fish: Eat salmon, mackerel, or sardines a few times a week for omega-3.
• By adding these protein-rich Indian foods and omega-3 sources to your meals, you'll fuel your body well for your workout and help it recover afterward.

Take Home Message

Your pre-workout meal is crucial for providing energy and supporting your body during exercise. Tailor your food choices based on the intensity and timing of your workout. Opt for carb-rich, low-fiber, easily digestible foods. By fueling your body appropriately, you'll optimize performance and aid recovery.