1. Give you More Energy
2. Prevent Muscle Catabolism
3. Increase Muscle Anabolism
What and What Time to Eat Pre Workout:
Pre workout it is best to avoid too much fat, this is because, although high in energy with 9kcal per gram, fats are slowly digesting. This means instead of making you energetic, they can actually make you feel sluggish and heavy.
Pre workout meals containing protein provide us with a major benefit- the prevention of muscle catabolism. By consuming a good source of protein before a workout you can give your body the amino acids- branched chain amino acids in particular, that it needs to prevent muscle breakdown, whilst aiding muscle recovery and growth.
There are tow types of carbohydrates simple, high GI carbohydrates and complex, low GI carbohydrates… but which one is best pre workout?
This ultimately depends on your goal and the time of your pre workout meal. Simple carbohydrates are great for 30 minutes to an hour before a workout as they provide the body with fast acting glucose as fuel. However, complex carbohydrates also play a role within your energy metabolism. By consuming low GI carbohydrates around 2-3 hours before a workout, you can give your body a slow releasing source of energy. This means you’ll be able to work out for longer and less likely to crash and burn in the middle of your training.
30 Minutes to an Hour Pre Workout:
Consume light meals and foods which contain simple carbohydrates and some protein.
2-3 Hours Pre Workout:
Consume a meal around 400- 500 calories containing a good source of protein (around 20g) and complex low GI carbohydrates (20-30g).