Why you should give importance to the pre-workout meal

Pre-workout: What to Eat, When, and What to Avoid

What you choose as a pre-workout and when you eat can have a huge influence on your workout performance. Find out what to prioritize and what to leave out.

Eating before exercise is essential to provide your body with the necessary energy for optimal performance. Food choices and timing are crucial to ensure you have an effective workout and that recovery is easier and more efficient. If you want to take your performance as far as possible, keep reading to find out what to choose as a pre-workout, when to do it, and which foods to avoid. Dr. Eva Jardim, a Sports Nutrition Specialist at Iara Rodrigues Clinic, is here to help.

Different Workouts Call for Different Pre-workouts

We are all different, as are the workouts we choose. The impact on our bodies from walking is not the same as a yoga class or high-intensity training like Crossfit, running, or triathlon. So when you choose your pre-workout, remember your goal and listen to your body. According to Dr. Eva Jardim, a Sports Nutrition Specialist at the Iara Rodrigues Nutrition Clinic, “the importance of pre-workout depends on the objectives and the type of sport in question. Pre-workout is not mandatory for exercises with a duration shorter than 1h30 and low intensity (yoga, pilates, aqua aerobics...). When it comes to high-intensity or long-duration exercises (marathons, cycling, triathlon, etc.), pre-workout is crucial to increase our body's energy reserves and reduce fatigue during exercise.” So, prepare your pre-workout according to the workout you are going to do. With Iswari's Super Vegan Fitness, you have plenty to choose from.

What to Prioritize in Pre-workout

Dr. Eva Jardim emphasizes that “a pre-workout meal for high-intensity sports should be comprised of foods rich in carbohydrates (they provide energy to our muscles), moderate in protein, and low in fat and fiber, making the meal more digestible and improving performance during exercise. For example, a small bowl of oatmeal or rice porridge with a piece of fruit.” Have you thought about your pre-workout yet?

Healthy Pre-workout Ideas

1. Oats + Protein: Super Vegan Proats make a great pre-workout. They have 14g of protein per serving, a high fiber content, and no added sugar. They're a source of complex carbohydrates, combining oats, pumpkin seed vegetable protein, and roasted almond paste to provide you with the energy and nutrients needed for your workout.

2. Whole Grain Cereal Breakfast and Protein: This instant breakfast combines ground whole grains, seeds, plant proteins, fruits, and hazelnut butter. Super Vegan Breakfast Carob & Hazelnut has no added sugars and consists of complex carbohydrates.

3. Pancakes: Super Vegan Pancake Cacao & Choco Chips are high in fiber and complex carbohydrates. With 16g of protein per serving, based on whole grains, seeds, and fruits, it's a nutritious and quick-to-prepare option.

4. Coffee: Functional coffees Extreme Energy and Extreme Vitality can be valuable for a pre-workout energy boost. Extreme Energy functional coffee with chicory root, soluble coffee, and MCTs from coconut provides a quick source of energy and aids digestion. It has a high iron and magnesium content, which contribute to reducing fatigue and tiredness and is rich in copper that supports normal energy-producing metabolism. It also provides proteins that contribute to the growth and maintenance of muscle mass.

5. Oats: Why complicate what is simple? Super Vegan Oat Mix is a blend of whole ingredients such as oats, buckwheat, and seeds. The result? A balanced pre-workout meal that provides complex carbohydrates and healthy fats to fuel your energy.

6. Energy Boost: Super Vegan Boost is designed for pre-workout moments when you need extra energy but want something easy to prepare and additive-free. This pre-workout contains functional ingredients like guarana, maca, beetroot, or pomegranate juice. Why? Because their energy-related benefits are well recognized. Besides energy, it also supports the immune system, being rich in vitamin C (9.8mg of vitamin C per serving).

When to Eat Before Exercise

The time between the pre-workout meal and exercise depends on your personal preference and the type of workout you are going to perform. Sports Nutrition Specialist Dr. Eva Jardim points out that pre-workout should be consumed 30 minutes to 1 hour before exercise". Here are some general guidelines:

• 30 minutes to 1 hour before the workout: Go for a light meal, like a banana with a spoonful of nut butter or a small bowl of oatmeal.
• 15-30 minutes before the workout: If you train early in the morning and can't or don't want to have a meal, choose something easy to digest, like a bar.

What You'll See in Pre-workouts
In pre-workouts, you often find ingredients like caffeine, protein, and complex carbohydrates, among others. The goal here is to increase training capacity by keeping energy levels high and staving off fatigue.

Complex Carbohydrates

When talking about carbohydrates, ideally, we should focus on complex carbohydrates. These carbs are absorbed more slowly since their long chains need some time to be broken down into simple sugars. You can find them in oats, brown rice, buckwheat, quinoa, or sweet potatoes, among other foods.

Protein

Protein aids in muscle recovery and can provide additional energy. Opt for lean sources, such as chicken breast, fish, or tofu.

Healthy Fats

Small amounts of healthy fats like avocado or nuts can help maintain steady energy levels during workouts.

Hydration

Drink water before exercising to stay hydrated. Dehydration can lead to fatigue and decreased performance. If the workout lasts longer than 1h30, it's essential to maintain hydration.

Caffeine

Caffeine can help improve alertness and focus, while reducing fatigue. In a study, caffeine was shown to improve cognitive performance and alertness.

What to Avoid Before Exercise

1. Heavy and fatty foods. Avoid high-fat or fried foods and heavy meals, as they can cause gastric discomfort during exercise.
2. Foods high in simple sugar. Avoid high-sugar foods, such as candies and soft drinks, as they can cause blood sugar spikes followed by energy crashes.
3. Spicy and heavily seasoned foods. Spicy foods can cause stomach discomfort and heartburn during workouts.
4. Excessive alcohol and caffeine. Consuming excessive alcohol or caffeine can lead to dehydration, which is harmful during exercise.

Remember that nutritional needs vary from person to person. It's best to try different options and timing to discover what works best for you. Stay hydrated and listen to your body to ensure an effective workout. As for post-workout, Dr. Eva Jardim says, "if the goal is to decrease muscle soreness, the post-workout should be consumed right after the workout. For those who want to increase muscle mass, protein intake can be done up to two hours after exercise." So next time you train, don't just focus on the workout. Think also about before and after, investing in recovery as well.