Preworkout meal is a meal that is consumed before a workout or any physical activity so it can provide you immense energy and strength throughout the workout. A good pre-workout meal can help you maximize your performance and minimal damage it must have an adequate amount of protein, carbohydrates, and little fat because a high-fat meal before a workout can create bloating and digestion issues. Eating protein before a workout will help you in muscle growth, muscle recovery, strength, and lean body mass whereas carbohydrates will help in giving you strength and maximize your body's ability to use glycogen to fuel short and high-intensity exercise. A small pre-workout meal must be consumed atleast one hour before workout and a full meal should be consumed 2-3 hours before a workout for better results and performance. In this article, we will talk about some meals or food you can have as a pre-workout meal.
1. Oatmeal:
Oatmeal is considered as the best pre-workout meal and highly eatable because it is a complete source of protein, fats, and carbohydrates and has all the healthy vitamins and minerals. It can be made in 2-3 minutes with water or milk and easily digestible and full of taste. You can add a sliced banana or 1tsp of peanut butter which not only enhances its taste but its nutritional value also, Oatmeal should eat atleast 1-1.5 hr before a workout.
2. Egg Whites:
Eggs without yolk are called egg whites, these are the finest source of protein and have all the amino acids that help in protein synthesis and provide you energy during the workout but egg whites have no carbs and fats which are also important in a pre-workout meal. You can add one or two slices of whole wheat bread with egg whites or any simple carbs sources like white rice, banana, etc that helps in providing you adequate energy and strength throughout the workout. Eggs white are easily digestible so you can consume it atleast 30-45 minutes before any workout.
3. Peanut Butter:
Peanut Butter is high in Protein, Fats and a good amount of carbohydrates, it has a creamy texture and super fine taste. It is an excellent source of several vitamins like Vitamin E, Niacin, Folate, Biotin, and Phosphorus as we know peanut butter is high in monounsaturated fatty acids which helps in lower the "Bad Cholesterol" and increases the "Good Cholesterol" that improves heart health and saves from heart diseases. You can take 1-2 tsp of Natural Peanut Butter with bread and you can add 1 sliced banana in it for better taste and result, consume it aT least 1-2 hours before a workout.
4. Chicken and Rice:
Chicken and Rice is a solid and full meal which you can take before a workout it is for them who want a big and heavy meal. Chicken is high in protein with a low amount of carbs and fats, has all the vital nutrients such as Thiamine, B6, B5 along with minerals iron, zinc, and cooper. White Rice is a perfect source of simple carbs and with chicken, this becomes a perfect pre-workout meal you can add some vegetables like broccoli, bell peppers for healthy vitamins and minerals along with some healthy fats. You can have 100 grams of Chicken with a cup of rice atleast 2-3 hours before a workout.
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