Pre-workout Nutrition - What to Consume and When

Regardless of the goal we want to achieve, the foundation for satisfactory results is proper energy supply with a well-balanced diet. It is particularly important to pay attention to what meal we eat before planned physical activity and the time of its consumption. If we eat a meal too early, we may feel hungry during training, which will negatively impact our performance. If we eat a meal too late, it is very likely that unpleasant symptoms such as abdominal pain and colic may occur during training. Therefore, it is essential to properly balance the meal before training and accurately determine the time of its consumption. The most effective method is to observe one's own body and adjust the diet to individual needs.

It is crucial to pay attention to what we consume before planned physical activity to achieve optimal performance. The pre-workout meal should be properly balanced, providing adequate energy and ensuring a proper balance of macronutrients, vitamins, and minerals. Its purpose is to prepare the muscles for physical activity and provide them with the necessary energy. However, it is also essential to consider other meals throughout the day to achieve the desired results. Energy should be provided to the body throughout the day, not just before the planned activity. When composing the pre-workout meal, particular attention should be paid to the carbohydrate content, as they are the primary energy source for muscles. It is advisable to choose complex carbohydrates such as whole-grain pasta, thick porridge, brown rice, whole-grain bread, and oatmeal. Complex carbohydrates are digested more slowly, providing energy for a longer time. In contrast, simple carbohydrates, mainly found in sweets and fruits, cause a rapid insulin release, which drops abruptly, making us feel tired and weak. Before training, it is recommended to focus on a meal rich in complex carbohydrates and avoid simple carbohydrates for optimal performance.

As previously stated, carbohydrates can be categorized into complex and simple carbohydrates, depending on the time it takes to digest and convert them into sugar, which is then absorbed by the body. Therefore, it is more beneficial to select complex carbohydrates, which are digested for a much longer time, such as whole grains, starchy vegetables, and legumes. All carbohydrates are converted into glucose, which is essential for energy production. However, an excess of simple carbohydrates is not advantageous, as part of the energy derived from their processing can be converted into fat, which accumulates in the cells of our body. Complex carbohydrates are converted into glucose much more slowly than simple carbohydrates, which allows for extending the time of energy release and delaying the onset of hunger.

The efficacy of the morning workout is largely contingent on what we consume prior to the scheduled activity. Unfortunately, monitoring the energy value and macronutrient balance in individual meals can be quite a burden. Particularly in the morning, immediately after waking up, most people struggle with selecting the appropriate meal. If we opt for an overly substantial meal, unpleasant discomfort will ensue right after initiating the workout. Conversely, if we consume too little, we won't possess the energy required to execute the exercises. Numerous individuals carry out their morning workout on an empty stomach, regrettably at the expense of their performance during the training and throughout the day. Prior to the workout, it suffices to provide oneself with an adequate amount of protein. Amino acids will contribute to muscle restoration and facilitate their recuperation. Consequently, any protein source will constitute an appropriate choice before the morning workout. One can opt for natural sources such as eggs or poultry. Additionally, one can consume a protein shake to minimize the risk of discomfort associated with digestion. As previously mentioned, complex carbohydrates should be consumed before the workout. Nevertheless, does the same hold true in the case of a meal before the morning activity? Obviously, for proper muscle and brain function, the provision of glucose is essential. Carbohydrates that are not utilized as fuel are stored as glycogen in the liver and muscles, where they can be expended at a later time when energy demand is high. During sleep, our body's glycogen reserves significantly diminish. Hence, an adequate dose of carbohydrates should be included in the pre-workout morning meal. To maximize energy delivery and minimize digestive discomfort, it is advisable to select easily digestible carbohydrates with a minimal amount of fiber. Therefore, there are no universal recommendations regarding the consumption of a pre-workout meal. It is also challenging to specify what exactly that meal should be. Therefore, it is best to observe one's body and determine after which meals we exhibit the highest effectiveness during the workout.

As previously mentioned, carbohydrates are a particularly important macronutrient in everyone's diet. They are the main source of energy and, when stored as glycogen in muscles and liver, affect performance during exercise. Different types of carbohydrates can cause different reactions in the body, making appropriate carbohydrate selection in the training diet especially important. When choosing foods containing carbs, one should be guided by the glycemic index (GI). Foods with a low GI have a slower energy release, resulting in longer satiety. Foods with a high GI quickly raise blood sugar levels, resulting in hunger being felt again soon after consumption. If discomfort is experienced after eating a meal an hour before training, it is better to choose a larger meal four hours before the planned activity. About an hour before training, one can replenish the carbohydrate reserve to avoid fatigue during exercise. It's best to choose slower-digesting carbohydrates to provide enough energy for an intense workout. However, one should not exceed the amount of this macronutrient. The optimal dose is about 2-2.5 g/kg body weight in the pre-workout meal.