About KatieKatie is a stay at home mom of 5, married to her best friend and enjoys attending the theater, being creative, spending time with her family, and eating Mexican food. 2) Protect Your Hard Earned Muscle – When you workout hard, especially with heavy weights, the body is in a catabolic environment, which can break down muscle tissue to use it as energy. 3) Increased Muscle Growth – Eating protein during your workout meal can help slowly release amino acids into your blood stream, which can promote protein synthesis. While there are benefits of a pre-workout meal, if you are on a fat loss program, you must budget in the calories of your pre-workout meal. Some guys will have big pre and post-workout meals without any appreciation for how those extra calories effect their total calorie intake. Whether you are trying to lose fat, or build muscle, having an appreciation for the calorie implications of your pre and post-workout meals can be very helpful for you.
To construct the best pre-workout meal possible, we need to understand the rate of digestion of different foods to determine meal timing.
In general, dietary fat takes around 6-8 hours to digest, protein 3-4 hours, and carbs 2-3 hours (depending on the source). Dietary Fat – Because fat takes the longest to digest, the pre-workout meal should be relatively low in fat, so stay away from fatty meats and oils. Protein – A moderate amount of a meat (4-8 ounces) or dairy sources that are low in fat can work.
Carbohydrates – Low Glycemic (slowly releases into blood stream) carbohydrates should help fill up glycogen stores to help you power through a tough workout and also create a more anabolic effect. The challenge is knowing how much food you can eat pre-workout, which is based on your own response.
If you are fueling for overall performance for an intense athletic event, more carbs should be added. Great info, replenishing and preparing your body for an intense workout is key for maximizing results!
Again, I think pre-workout nutrition is something you should play with to see what works best for you. What do you think about the eating protocol called Intermittent Fasting or Lean Gains, which highlights fasted workouts. Just wanted to mention the last part because people are going to panic to eat something before training and if they train fasted, they are going to think they are going to lose their muscles, when in fact, they wouldn’t.
This gives people an option, who train in the early morning, to not have to fuss or fret over chugging a pre-workout supplement like a protein shake, before heading to the gym.
Hey Marc, good article however I disagree with your point of few about fats as you have based your recommendation on the fact that fat takes longer to digest. Did you try something light like a banana, or even some gatorade (not ideal, but can work)?

I wake up to do cardio at 430am, do I need a meal before or is workin out on an empty stomach ok? I start work really early so dont get time to train so I workout in the afternoon after work , would you suggest a Protien shake with blended in oats about hour and half before workout?? We’ve pulled together our most popular recipes, our latest additions and our editor’s picks, so there’s sure to be something tempting for you to try. Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month. Since starting clean eating, I’ve accumulated quite a collection of healthy snack ideas and good appetizers for parties. This low-calorie vegetable, with only 10 calories per serving, offers 295 grams of heart-healthy potassium per cup. Friends and family will beg for the recipe when you serve this sophisticated take on salmon. Full of healthy ingredients, this Sweet Pineapple Chicken Quinoa Salad doesn’t disappoint! These Crispy Black Bean Tacos are a great way to get your nutrients and still enjoy the delicious taste of tacos!
This BBQ Chicken Stuffed Sweet Potato reminds me of the delicious potato bar I had at my brother’s house this past weekend.
Healthy and inexpensive to make, this Skinny Beef Casserole is the perfect recipe for a hungry family! This Cheesy Taco Casserole has plenty of flavors in it to be delicious and also super easy to make. This Lasagna Soup is an easy and delicious way to still enjoy lasagna, perfect for a cold winter day!
Yum Yum these Chicken Pot Pies are a favorite at our house, but always so full of calories.
We had something similar at our favorite restaurant last week, instead of eating our usual pasta we opted for the more healthy zucchini noodles and it was actually delicious!
One of my favorite meals, this Chicken Salad in a Crockpot won’t take much to make delicious! Cream Cheese Chicken Quesadillas are a great meal to mix up when short on time and ingredients. I am a firm believer in using about 90% whole foods for nutrition and the rest with supplementation. There are a lot of people training while fasted, and gaining muscle mass as there are people who are training while fasting, and losing body fat while retaining muscle. Thank you for sharing everything (pre post workout meals and your article on over training was so useful).

Lay zucchini slices on cookie sheet, and keep them an inch apart from each other, and sprinkle each slice with Parmesan. Add garlic, tomato, balsamic vinegar, sea salt and pepper and dry herbs, and cook for about 3-5 minutes. Take cookie sheet out of oven, when zucchinni’s ready, and layer tomato slice and garlic on each zucchini slice.
I hope you found today’s healthy appetizer useful for holiday parties, and perhaps have found more good appetizers for parties or party snack ideas for your own holiday gathering. Brush the fruit reduction on the fish at the last minute to prevent sugars from burning on the grill. Grill 2 minutes; carefully turn over, and grill 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
This 15 Minute Beef and Broccoli remind me of our favorite takeout store but looks even healthier! I’m thinking my kids would be forever grateful if I switched things up and made this Million Dollar Spaghetti instead! I take a 6:30 am spin class or a 6 am weights class, so eating anything that early is hard to squeeze in.
I especially thing that creatine and beta alenine supplements help keep your energy levels high during and after the workout phase. I recently started playing women’s tackle football so we have pretty intense workouts at least 3 days a week.
This article helped me to discover that I have all the ingredients I need in my own kitchen to build my own pre workout meal.
If I have a non-fat Greek yogurt, I always feel a little nauseous but is a banana is enough before an hour-long workout early in the morning? From my understanding of biology, it takes a longer time for catabolism of the muscles, to occur. Can you please give me advise on low carb pre-workout foods to keep my energy level up throughtout practice? I have a busy schedule working as much as I do if I could be eating the right foods at the right time that would make getting in shape all that much easier.

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