When engaging in physical activity, your body automatically demands increased energy. That's why you should consume certain foods before exercising.
One of the most common options is bananas, which provide digestible starch that converts into glucose for a quick burst of energy.
Besides bananas, you can add several other foods to help optimize your workout. Explore more of the pre-workout food options below!
6 Recommended Pre-Workout Foods
Pre-workout foods provide energy to fuel your body before exercise.
Ideally, you can eat certain nutritional foods in moderate portions 1 to 2 hours before physical activity.
Here are some of the pre-workout foods you can consume before hitting the gym:
1. Banana
Bananas are a top pre-workout food because their starch content can quickly convert into glucose.
Consuming bananas moderately before a workout can help energize your body. Besides glucose, bananas also contain potassium—it supports the heart to pump blood during exercise.
For convenience, you can eat a banana as is or blend it into a smoothie with protein powder to make it more digestible.
2. Boiled Eggs
Boiled eggs have a high protein content, which helps optimize exercise performance and keeps you feeling full longer.
If you’re prone to nausea during active movement, consider eating just the egg whites.
3. Wheat Bread
Wheat bread is rich in fiber, which helps you feel sated easily. It provides sustained energy, enough to make your body feel light during exercise.
4. Green Vegetables
Green vegetables are rich in fiber, making them a great pre-workout food. They also help cleanse the digestive tract of food waste, effectively keeping your body healthy.
5. Chicken Breast
Rich in protein, chicken breast is an excellent pre-workout choice. Its low-fat content makes it an ideal food choice for a balanced diet.
For a healthy meal, you can boil or grill the chicken breast instead of frying it with oil.
6. Sweet Potatoes
Do you know that your carbohydrate needs will increase as you exercise? To ensure this need is met, consume carbohydrate-rich foods before exercising.
As a source of complex carbohydrates, sweet potatoes can keep you full longer. For optimal benefits, steam or boil them before your workout routine.
Nutrients the Body Needs Before Working Out
After exploring recommended pre-workout foods, you should understand the essential nutrients for exercise.
Since physical activity affects metabolism, your body requires essential nutrients such as carbohydrates, protein, fiber, and water.
1. Carbohydrates
Carbohydrates should make up 45–65% of your daily calorie intake [4] for a day, as they serve as the body's primary energy source.
They are the quickest and easiest fuel to convert into energy. Meeting your body's carbohydrate needs before exercising ensures you stay active and strong.
However, remember to limit your carbohydrate intake. Avoid overconsumption.
2. Protein
Muscles are responsible for body movement, so you should not leave out high-protein foods before exercise.
Protein helps build and increase muscle mass, supporting your body in intense exercise.
3. Fiber
Fiber takes longer to break down into energy, providing sustained fuel for exercise.
Consuming fiber-rich foods at least two hours before exercising helps your energy last longer than it normally does.
4. Water
Exercise increases metabolism and body temperature, causing your body to plead for more hydration.
Water helps regulate body temperature and prevent dehydration, ensuring optimal performance. To stay hydrated during exercise, you can bring an AQUA bottle with you.
For maximum results, it's recommended to eat pre-workout foods at least an hour before hitting the gym, allowing time for digestion.
Besides consuming pre-workout foods, you should see that your body meets its hydration needs.
To prevent dehydration after intense physical activity, it’s essential to stay hydrated.
Bringing a 600 ml bottle of AQUA mineral water before exercising ensures you have a convenient and practical hydration option.
AQUA 600 ml has handy packaging, making it easy for you to carry for your exercise schedule.
AQUA water is safe for consumption, having undergone 400 quality tests to maintain its sterility and safety.
So, don’t forget to stay hydrated with #AQUADULU before your regular exercise!
