Too many people focus on post-workout nutrition and completely ignore their pre-workout nutrition. The fact of the matter is that dialing in your pre-workout nutrition will improve your workout! A quality meal 30–45 minutes before a workout will give you energy, improve your performance, and improve your results. A huntress needs every advantage possible to become the alpha! So, let’s take a look at what pre-workout nutrition should look like.
Carbs before a workout
Complex carbohydrates are the traditional recommendation for a healthy person to stabilize their blood sugar over a long period of time. However, before a workout is the perfect time to use simple carbohydrates to give you a quick boost of energy. This isn’t the time to focus on complex carbs and fiber. It’s the time to enjoy some sugar!
Your performance will improve, whether you are doing high-intensity or long-duration exercise. They will actually help your recovery as well, even though they are used before a workout. They will be used over glycogen stores, which will preserve performance better over time. This will also improve muscle growth or retention, depending on your daily calorie intake. Simple sugars create a higher release of insulin, which can raise protein synthesis when combined with dietary protein. Simply put, carbohydrates are great before a workout!
Protein before a workout
Protein before a workout will do many things for your performance and body composition. It will improve protein synthesis and reduce muscle damage created from the weights. What this does is reduce the time needed to recover from a workout. This means a quicker turnaround before the next workout and more results over time.
It will also deliver amino acids to your bloodstream throughout your workout, creating an environment suited for building, or at the very least maintaining, muscle tissue. Getting in a quality source of protein is a great idea to add to your carbohydrate source.
Fats before a workout
Fats aren’t necessary before a workout and can actually reduce digestion times. You don’t need them at this time, so go ahead and leave them out if you can.
What about a pre-workout supplement?
If you are looking to use a high-quality pre-workout supplement like Huntress, it’s best to eat about 45–60 minutes before your workout and use the Huntress 30 minutes before the workout. Separating the meal and the supplement will improve the efficacy of the supplement and still deliver the benefits of a quality pre-workout meal.
5 pre-workout snacks fit for a huntress
1 scoop whey protein
8 oz fat-free ice cream
4 oz skim milk
Simply blend and enjoy. This is a great source of simple carbohydrates and protein with no fat to slow digestion!
4 oz non-fat Greek yogurt
¼ cup quick-cook oats
½ cup mixed berries
This snack delivers fast-digesting carbohydrates with the quick-cook oats. The slower the oats cook, the slower they digest. That’s why you need the quick-cook oats for this recipe. The Greek yogurt delivers protein and the berries deliver more simple carbs.
Egg white omelette
4–5 egg whites
1 oz fat-free cheddar
1 oz onions
1 oz bell peppers
8 oz orange juice
Cook the veggies in a skillet and remove them from the pan. Then cook your egg whites and place the rest of the ingredients in the middle and fold into your omelette. Simple, quick, and a great source of protein. Drink your OJ on the side and you have a complete pre-workout meal.
Blueberry bagel with cream cheese
1 blueberry bagel
2 tbsp fat-free cream cheese
This meal delivers more carbs than protein, which is a good choice if you are using Huntress since it contains BCAAs and whey protein already. It doesn’t get any easier than this!
Cottage cheese & pineapple
4 oz fat-free cottage cheese
2 oz pineapple
Simple carbs – check. Protein – check. Effective to fuel a hard training session – check!
Eating properly before a workout is just as important as how you eat after a workout. Try these recipes out and you’ll see the difference. Don’t be afraid to play around with the ratios and sizes of the meals, depending on how you feel throughout your workouts.