Pre-workout nutrition, workout prep\u2014whatever you call it\u2014has changed, and what you consume in the hours before exercise matters. Here\u2019s an expert guide to the best pre-workout food and drink.<\/p>\n
Carbs are your friend<\/p>\n
When it comes to energy, carbohydrates are where your focus should be. There’s been a big debate about carbs (bread, pasta, bananas, rice, and so on), and they’ve been frequently deamonized, but they’re vital, says Lululemon ambassador Dr. Hazel Wallace<\/a>, who you may know as @thefoodmedic<\/a> on Instagram. \u201cThere\u2019s some evidence that having protein pre-workout might help with muscle repair, but in terms of fuelling the workout, carbs are king,\u201d she explains. \u201cIf you\u2019re a reasonably active gym bunny, carbs and protein in the pre-workout meal are your go-to nutrients.\u201d<\/p>\n Timing is everything<\/p>\n The scheduling of pre-workout meals is another heated discussion. Wallace says all meals are, in a way, your pre-workout nutrition, with protein a part of your diet throughout the day. Two or three hours before your workout, eat a meal with all the key food groups, \u201cYou can probably fit a full, balanced meal in\u2013carbohydrates plus some protein, such as chicken or fish,\u201d advises Wallace. \u201cBut think about limiting the amount of fat and fiber.\u201d<\/p>\n Careful with fiber<\/p>\n According to Wallace, fat and fiber slow down your digestive process: \u201cIf you\u2019ve ever gone for a HIIT workout or a run and started to feel nauseous, that\u2019s because your blood is being directed away from your gut.\u201d Although fat and fiber are incredibly important during other times of the day, they need to be limited before exercise.<\/p>\n In the final run-up to the workout, as you\u2019re turning up the Taylor Swift or Tame Impala on your headphones, keep it simple. \u201cStick with some fruit or rice cakes,\u201d says Wallace. \u201cA big salad packed with chickpeas and pulses before a run would probably really sit in your stomach and also not give you the energy you need.\u201d<\/p>\n The amount of fat and fiber you can deal with will vary according to whether you\u2019re planning a furious HIIT extravaganza or a more sedate strength session, as the more aerobically intense the workout, the less you want to be weighed down.<\/p>\n You don’t need pre-workout<\/p>\n \u201cThe majority of us training don\u2019t need a pre-workout shot. The most effective pre-workout stimulant is caffeine, according to the evidence, and you can get that from coffee,\u201d says Wallace. \u201cIf you\u2019re looking for a little boost, have a strong coffee 30 minutes before you exercise\u2014that will be all that you need.\u201d She warns that commercial energy drinks can contain very high doses of caffeine\u2014there\u2019s a danger that failing to include them in your daily calculations could result in jitteriness and insomnia.<\/p>\n The same applies to protein shake\u2014a well-balanced diet should mean you have enough protein. \u201cIf you have really high protein requirements because you\u2019re training for a marathon or Hyrox<\/a>, for example, they can be the cherry on the cake, but they shouldn\u2019t replace whole protein in your diet.\u201d<\/p>\n Running on empty<\/p>\n \u201cI personally am not a fan of fasted training,\u201d says Wallace. \u201cThere is no evidence that you perform any better and it does not seem to show improvement in fat loss. In fact, we have seen some people drop off in performance so they don\u2019t use as much energy in the workout.\u201d<\/p>\n