Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals. Good nutrition can help your body perform better and recover faster after each workout. Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage. Here are some examples of balanced pre-workout meals:
If Your Workout Starts Within 2–3 Hours or More
Sandwich on whole-grain bread, lean protein and a side salad Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit Lean protein, brown rice and roasted vegetables
If Your Workout Starts Within 2 Hours
Protein smoothie made with milk, protein powder, banana and mixed berries Whole-grain cereal and milk A cup of oatmeal topped with banana and sliced almonds Natural almond butter and fruit preserve sandwich on whole-grain bread
If Your Workout Starts Within an Hour or Less
Greek yogurt and fruit Nutrition bar with protein and wholesome ingredients A piece of fruit, such as a banana, orange or Apple Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.
For best results, experiment with different timings and nutrient compositions.
Published by Health Line https://www.healthline.com/nutrition/eat-before-workout