Trec Nutrition
Trec Nutrition Boogieman Pre-Workout Shot Tropical Fruit - 100 ml
€1.49Unit price€1.49 / 100mlUnavailableTrec Nutrition
6PAK Craze Shot, Lemon - Grape Flavour - 80 ml
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BioTech USA Black Blood NOX+, Tropical Fruit Flavoured - 330 g
€32.90Unit price€99.70 / kgUnavailableTrec Nutrition
Trec Nutrition Boogieman Pre-Workout, Hard Candy - 300 g
€22.99Unit price€76.63 / kgUnavailableTrec Nutrition
Trec Nutrition Boogieman Pre-Workout Shot Forest Fruits - 100 ml
€1.49Unit price€1.49 / 100mlUnavailableTrec Nutrition
Trec Nutrition Boogieman Pre-Workout Shot Grapefruit-Lime - 100 ml
€1.49Unit price€1.49 / 100mlUnavailableTrec Nutrition
6PAK Boom Shot, Cherry - Raspberry Flavour - 80 ml
€0.89Unit price€1.11 / 100mlUnavailablePowerBar
PowerBar PowerGel Shots Gums with Caffeine, Cola - 60 g
€1.99Unit price€3.32 / 100gUnavailableTrec Nutrition
Trec Nutrition Boogieman Pre-Workout, Tropical - 300 g
€22.99Unit price€76.63 / kgUnavailableBioTech USA
BioTech USA Nitrox Therapy, Peach Flavoured - 340 g
€22.90Unit price€67.35 / kgUnavailableJNX Sports
JNX Sports The Curse! Pre-Workout, Lemon - 250 g
€28.79Unit price€19.19 / 100gUnavailableTrec Nutrition
Trec Nutrition Boogieman Pre-Workout, Bubble Gum - 300 g
€22.99Unit price€76.63 / kgUnavailable
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.