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Pre Workout Nutrition

By Coach Elise Perez

What you eat before a training session can impact your performance and recovery. Pre-exercise nutrition varies depending on you as an individual, your needs and goals. With this in mind, here are general recommendations and the most important facts around what to eat before your workout!

Meal Timing

Meal timing is not as important as it is often made out to be. For those of us seeking to stay active and feel good, you can simply have a normal meal 2-3 hours before a workout or a smaller meal closer to your session, 0-60 minutes, and you’ll be golden.

Experiment and see which option works best for you!

Stay Hydrated

Water does a lot of important things for your body, such as regulating blood pressure, flushing waste products and lubricating joints. Drink lots of water before, during, and after your workout. If you’re exercising in the heat, a sports drink may be helpful since they have electrolytes to speed hydration.

Aim for at least 64 ounces of water a day. 

What to Eat

Before you workout, you’ll want to eat something that gives you energy, boosts performance, is hydrating, and can help you maintain muscle mass and speed recovery. Eating quality sources of carbs, proteins, and fats before you get your sweat on can do all of this!

Example: Oatmeal (carbs) and eggs (protein/fat) with some fruit (micronutrients) + coffee and water (hydration)

There is no one size fits all when it comes to what to eat and when. You have 1-2 hours on both ends of training to get max benefit. Drink water constantly throughout the day. Focus on quality sources of carbs, proteins, fats, along with fruits and vegetables that you enjoy. These whole foods will provide you with everything you need to crush the day’s workout!

Source:

Precision Nutrition – Workout Nutrition Explained

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