By definition, the pre-workout meal is whatever an athlete consumes before exercising. The main purpose of this meal is to provide fuel for the upcoming effort.
Depending on the exercise demands, this meal can also serve in part as recovery and preparation for the following session. Even if the pre-workout meal doesn’t really improve your performance via physiological mechanisms, it might do the trick because it eliminates the distraction of exercising while hungry.
The pre-workout meal
Timing
In an ideal world, you want to start exercise with fuel in the tank. This means having a meal 2-4 hours before training or competition, however there are exceptions:
- Some types of exercise do not require a pre-workout meal, for example those that are low to moderate intensity (e.g. yoga, mobility, light to moderate weight training)
- Some athletes don’t feel comfortable exercising after eating for physiological and/or psychological reasons. E.g. they have digestive discomfort or get nervous before competition, which in turn prevents adequate digestion.
- Some athletes are fine with and prefer to eat a meal closer to exercise and this is fine if they tolerate it
Composition
- Carbohydrate:
- The pre-workout meal should provide enough carbohydrate to fuel exercise. In simple terms, the carbohydrate eaten is broken down into sugars, a bit of which will circulate in the blood. The rest of sugars gets converted into glycogen and stored in the liver and muscles. The body will break down this glycogen as required to fuel exercise.
- High glycaemic index foods are preferable when the priority is to top up glycogen stores as quickly as possible because they will be broken down into sugars faster.
- Low glycaemic index foods are preferable when rebound hypoglycaemia is a concern (quick rise of blood sugar levels followed by a drop below optimal levels) or when a steady supply of fuel is required for a longer duration event.
- Protein: The pre-workout meal should contain moderate protein to counteract muscle breakdown during exercise and for satiety, but not too much so that it does not interfere with digestion.
- Fibre: The pre-workout meal should be low in fibre as fibre slows down gastric emptying (i.e. the rate of which food exits the stomach). This can lead to a delay in providing fuel to the body and digestive distress.
- Fat: The pre-workout meal should contain low amounts of fat as fat slows down gastric emptying (i.e. the rate of which food exits the stomach). This can lead to a delay in providing fuel to the body and digestive distress.
- Fluid: The pre-workout meal should provide sufficient fluids to ensure the athlete starts exercising in a hydrated status. While this is not the only opportunity to drink fluids, water consumed with a meal has a better chance of getting absorbed, enhancing hydration.
Quantity
The size of the meal depends on the size of the athlete, their hunger levels, habits, digestive status, etc. The main target for most athletes is 1-3 (some say up to 4) grams of carbohydrate per kilogram of bodyweight, depending on:
- The predicted intensity and duration of exercise
- Usual carbohydrate intake: athletes who commonly eat lower carbohydrate might have higher rates of fat oxidation and thus depend less on carbohydrate
- Existing glycogen stores: athletes with more glycogen already stored in their bodies will require less carbohydrate
Other considerations
Food choice
The actual foods you choose prior to training or competing are highly individual. Most importantly, you need to be familiar with the meal prior to big events. Said it another way, do not try something new before competition or important trials.
Liquid vs solid
- The decision to choose an entirely liquid vs a mixed meal depends on personal preference and other factors. Liquid meals are easier to consume, which can be helpful for athletes with low appetite, those exercising very early in the morning and those who might experience digestive distress when eating a solid meal. On the other hand, solid meals are better for athletes with bigger appetites or those who prefer to keep pre-event fluids at a minimum.
- Remember that all fluids taken will need to be taken into account in the context of your overall hydration plan.
Eating out
This can be tricky because restaurant foods tend to be higher in fat then home-prepared meals. Try to choose simple items (e.g. toast with spreads and juice instead of eggs Benedict for breakfast, grilled fish with mash and vegetables instead of schnitzel and chips for lunch or dinner), to minimise the amount of fat and fibre which can cause issues as mentioned above.
Caffeine
Caffeine can improve performance provided is taken in an effective dose and at a certain time, but can also be detrimental to performance and recovery and sleep. Consider the time of the day and how caffeine affects you.
Sample meals
Below are some example pre-workout meals for an athlete requiring around 70 grams of carbohydrate (e.g. a 70kg athlete whose goal is 1g/kg).
Sample meal 1
Overnight oats with fruit and honey
- 3/4 cup rolled oats
- 3/4 cup skim milk
- 1 medium banana
- 1/2 cup blueberries
- 1 tsp honey
Macros: 1847 kJ, 73.85g carbohydrate, 16.47g protein, 6.17g fat, 10.79g fibre
Sample meal 2
2 peanut butter and honey sandwiches
- 4 slices white bread
- 2 regular spreads
Macros: 2007 kJ, 72.42g carbohydrate, 17.14g protein, 12.3g fat, 4.99g fibre
Sample meal 3
Turkey wrap, juice and fruit
- 1 white wrap
- 2 slices turkey breast
- 1 slice reduced-fat cheddar cheese
- 1/2 cup salad vegetables
- 1 tsp cranberry sauce
- 1 serving Nudie orange juice with pulp
- 1 medium banana
Macros: 1940 kJ, 70.51g carbohydrate, 20.30g protein, 12.59g fat, 6.36g fibre
Sample meal 4
Banana mango smoothie
- 375ml skim milk
- 1 medium banana
- 200g frozen mango
Macros: 1486 kJ, 70.82g carbohydrate, 17.18g protein, 1.77g fat, 5.54g fibre
Sample meal 5
Chicken & veg stir-fry with rice
- 1 serving (300g) chicken & vegetable stir-fry
- 1 serving (175g) cooked rice
Macros: 2762 kJ, 72.57g carbohydrate, 39.59g protein, 21.64g fat, 6.55g fibre
[Photo by Denis Tuksar on Unsplash]
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