Top 10 Powerful Pre-Workout Foods to Boost Performance

Motivating yourself for regular gym sessions

Motivating yourself to hit the gym regularly can sometimes be challenging. Despite the numerous physical and mental health advantages that come from consistent workouts, such as stress reduction, enhanced muscle strength, improved mood, and increased body confidence, pushing yourself to go to the gym or even starting a treadmill workout or lifting weights at home often seems like a daunting task.

Experts suggest various strategies to overcome this hurdle, such as maintaining a regular workout routine, finding a workout buddy, tracking and rewarding your progress, or adding a fun playlist to your exercise session. Another beneficial strategy is to maintain your energy levels through good nutrition.

The role of nutrition in enhancing your workout

Whether you’re planning a casual workout or a heavy weight lifting session, the type and timing of your food and drink intake play a crucial role in determining the quality of your exercise. Proper nutrition helps avoid dehydration, electrolyte depletion, and the lethargy that may arise from overeating or consuming unhealthy foods.

Consuming high-sugar foods before a workout may provide instant energy but will also lead to a swift drop in your blood sugar levels. Opting for the right foods will ensure sustained energy levels during your workout session and aid in your post-workout recovery process. “Eating a variety of foods provides an array of vitamins and minerals, helping your body function at its best,” advises Natalie Allen, MEd, RDN, a clinical associate professor and team dietitian at Missouri State University.

Recommended meal options before a workout

Allen suggests consuming a good amount of carbohydrates before your workout to \”fuel up your body.\” If you’re having a snack immediately before the workout, consider carbohydrate-rich options like crackers or a fruit. However, if you’re planning a meal a few hours before your workout, opt for more balanced choices to maintain your energy levels. “A gym-goer’s plate should be divided into thirds: one-third protein/meat, one-third starchy carbohydrates such as rice, bread, corn, potatoes or pasta, and one-third fruits and veggies,” she recommends.

Other quick-fix food options before a workout could include bananas, a mango or berry smoothie, or some crackers, according to Sue-Ellen Anderson-Haynes, RDN, founder of 360 Girls & Women. “Combination foods like applesauce with pretzels, sliced beets with hummus or jam on toast also work well. Consuming these carbs will provide a burst of energy during your workout,” she adds.

Foods to avoid before a workout

Just as it’s important to eat the right foods before a workout, it’s also crucial to avoid certain ones. “Proper sports nutrition practices can enhance your workout, while poor nutrition can ruin it,” warns Allen.

Avoid spicy or greasy foods that could trigger heartburn, and steer clear of junk food items like soda, cookies, cake, fast food or candy. “Sugar will cause a quick energy crash, leaving you feeling tired and unmotivated,” says Caroline Susie, RD, a registered dietician and national spokesperson for the Academy of Nutrition and Dietetics. Mayo Clinic also advises against eating a large meal if you’re planning to workout within 1-3 hours, though portion sizes will vary from person to person. “Listen to your body and do what feels best for you,” suggests Allen.

If you’re interested in gaining strength and muscle mass, you might want to explore weightlifting or resistance training.