Optimum Nutrition
Optimum Nutrition Gold Standard Pre-Workout, Watermelon - 330 g
€24.99Unit price€75.73 / kgUnavailableTrec Nutrition
Trec Nutrition Boogieman Pre-Workout Shot Bubble Gum - 100 ml
€1.49Unit price€1.49 / 100mlUnavailableOptimum Nutrition
Optimum Nutrition Gold Standard Pre-Workout, Fruit Punch - 330 g
€25.99Unit price€78.76 / kgUnavailableBioTech USA
BioTech USA Pump Caffeine Free Powdered Drink, Tropical Fruit - 11 g
€2.00Unit price€1.82 / 10gUnavailableBioTech USA
BioTech USA Nitrox Therapy Pre-Workout Drink, peach - 17 g
€2.00Unit price€1.18 / 10gUnavailableFitness Authority
Fitness Authority Napalm Igniter Pre-workout Shot, Passion Fruit - 120 ml
€1.13€1.19Unit price€0.94 / 100mlUnavailableFitness Authority
Fitness Authority Napalm Igniter Pre-workout Shot, Mango - 120 ml
€1.19Unit price€0.99 / 100mlUnavailableCellucor
Cellucor C4 Original Pre-Workout, Strawberry Margarita - 402 g
€30.49Unit price€75.85 / kgUnavailableCellucor
Cellucor C4 Original Pre-Workout, Fruit Punch - 390 g
€30.49Unit price€78.18 / kgUnavailableOptimum Nutrition
Optimum Nutrition Gold Standard Pre-Workout Shot, Lemon-Lime - 60 ml
€2.49Unit price€4.15 / 100mlUnavailableUniversal Nutrition
Shock Therapy All-In-One Pre-Workout, Hawaiian Pump - 840 g
€41.59Unit price€49.51 / kgUnavailableUniversal Nutrition
Universal Nutrition Animal Pump Preworkout Pack - 30 sachets
€62.29Unit price /UnavailableOptimum Nutrition
Optimum Nutrition Gold Standard Pre-Workout Shot, Cola - 60 ml
€2.29€2.49Unit price€3.82 / 100mlUnavailableFitness Authority
Fitness Authority Napalm Igniter Pre-workout Shot, Egzotic - 24 x 120 ml
€26.99Unit price€9.37 / lUnavailableFitness Authority
Fitness Authority Napalm Igniter Pre-workout Shot, Yuzu - 24 x 120 ml
€27.09Unit price€9.41 / lUnavailableFitness Authority
Fitness Authority Napalm Igniter Pre-workout Shot, Mango - 24 x 120 ml
€27.19Unit price€9.44 / lUnavailable
Eating before a workout is often overlooked, yet it plays a crucial role during physical activity. It should provide an adequate amount of energy and hydration, which are key for exercise efficiency. A rational approach to pre-workout nutrition protects the body during exertion, maintains proper energy levels, and prevents injuries. But what should you eat before your workout?
Is a Pre-Workout Meal Really That Important?
A well-composed pre-workout meal ensures adequate energy levels during physical activity and significantly impacts the quality and effectiveness of your exercises. It supports muscle function and prevents their breakdown. It also speeds up recovery and shields the body from the consequences of overtraining.
Many people still believe that fasting workouts will aid in fat loss, which is a misconception. Research shows that providing an appropriate number of calories facilitates efficient weight loss - without food, you'll burn muscle tissue instead of shedding fat.
Pre-Workout: Protein or Carbohydrates?
Your pre-workout meal should be carefully crafted. Although the selection of nutrients depends on the training specifics and individual preferences, there are several universal rules.
Carbohydrates should be included in your pre-workout meal as they are a primary and readily available energy source. Their presence in your diet is particularly crucial during intense efforts. It's best to choose complex carbohydrates (with a low or medium glycemic load) and avoid simple sugars to maintain steady energy levels.
Proteins help muscle growth, protect from damage, and speed up recovery. They should be part of your pre-workout meal, but the quantity shouldn't be excessive, as it could slow down digestion and delay gastric emptying, often resulting in abdominal discomfort during intense exercises.
Your pre-workout meal should also contain healthy fats, as they are essential for building cell membranes and have strong anti-inflammatory properties.
What to Eat Before a Workout?
Your pre-workout meal should not only be tailored to the type of activity you're planning but also to the time of day:
- In the morning, opt for a meal low in fiber and fats but rich in carbohydrates (oatmeal with banana, whole-grain bread with lean cold cuts and vegetables, plain yogurt with muesli and nuts).
- In the afternoon, you can afford a more calorically dense meal, ensuring it is high in carbohydrates (poultry, fish, pasta, vegetables).
- In the late afternoon or evening, choose a satisfying snack (an omelet with vegetables, dried fruits, whole-grain bread with cottage cheese).
It's advisable to eat your meal approximately 2 hours before your planned workout. Take your time to chew properly and eat in a relaxed manner for easier digestion.
What Not to Eat Before a Workout?
Your pre-workout meal should be nutritious but not excessive or hard to digest. Avoid fried foods and items that cause bloating. Your body should have time to digest food before you engage in activity.
To maintain energy levels, avoid foods with a high glycemic index, as they might lead to drowsiness and fatigue.
Not Just Food - Pre-Workout Supplements
Pre-workout supplements offer various benefits. They increase strength and endurance, boost energy, and delay fatigue. But which ones deserve attention?
- Magnesium enhances physical performance and ensures energy delivery to muscles.
- L-arginine facilitates nutrient transport to muscle tissue, supports recovery, and enhances training effects.
- MCT oil fuels energy pathways and is an excellent energy source without additional stomach load.
- L-carnitine aids in fat burning.
- Guarana has a stimulating effect, boosts energy, and enhances physical endurance.
- Citrulline malate protects muscles from excessive fatigue and supports the body during intense training.
- L-taurine improves endurance, clears metabolic waste leading to muscle fatigue, and manages inflammatory responses.
There are also many comprehensive supplements with specific purposes - not only enhancing workout efficiency but also supporting fat reduction or muscle mass gain. Importantly, many protect the body from free radicals produced during increased oxygen intake in high-intensity workouts.