Updated: Sep 5, 2020
Try CARBS+PROTEIN & LOW IN FIBER.
Ideally we eat 2-3 hours before (like a full meal) and then again 30 minutes-1 hour before a workout something sweet or easy to digest.
For early morning workouts, they can be more productive fasted using the energy you cultivated overnight from previous days dinner.
Key things to avoid on big workout days:
Greasy takeout foods. These are processed, likely rancid, and along with making your BO smell awful, they are not the most efficient fuel for the body.
Pasteurized fruit juices or pop. A little bit can be energizing but too much simple sugar can ferment and disrupt our bloodsugar. On the other hand, homemade smoothies and fresh pressed juices have enzymes that will prevent fermentation.
Foods you know you are allergic to, or that irritate your system. Everyone is different so know your own body!
Over-eating sweets and simple / refined carbohydrates. Sugar before a workout is effective at flushing the system with glucose and providing immediate energy, however a little right before take-off is all you need. Focus on fueling up in your pre-workout meal to avoid a bloodsugar drop halfway through a workout.
Too much caffeine or diuretics. This will likely have you running into the forest to go #1 or #2!! Been there!! :(
Some of my favourite pre-game bites:
Yogurt with unpasteurized honey. This is one of my favourites! I like to make a yogurt parfait or a simple smoothie with yogurt, banana, honey and nuts or chocolate.
Quick salad with protein and a simple dressing. Here watch out for too much fiber though! Simple lettuce, cucumber and shaved beets, carrot or tomato can be energizing without too much fiber. Save the fiber for later!
Apples with peanut butter.
Chocolate milk. If you eat dairy, chocolate milk can be an efficient pre or post workout drink. You can make a plantbased chocolate milk too!
Quality chocolate. I like to make mine at home with coconut oil and maple syrup or cane sugar.
Cappuccino or iced coffee. An iced capp and granola bar was my preworkout meal before all my varsity volleyball games. These days I choose a less refined sugar option and instead make my coffee at home with farm fresh honey and maybe even frothed whole milk.
Preparing for a big run or a volleyball game I like to carbo load. This ensures our muscles are packed with available glucose to power us through our workout. Generally complex carbohydrate foods contain a lot of fibre, therefore they are better to eat a day or 2 before your big game. This way we can keep meals light the day of our actual event.
Leading up to the event it is important to keep protein concentration in the body high too. This keeps the liver filled with glycogen. So instead of having a steak the night before a race, leave a couple days for the body to fully assimilate the nutrients.
Here are some foods I keep in rotation when training is intense:
Some sort of complex carbohydrate: such as granola, rice, pasta, sourdough. I like pasta nights, risotto, mashed potatoes and sandwiches.
Steak, roasted chicken, pork chops, sushi nights.
Stimulating superfoods to try:
Cacao. The plant that makes chocolate.
Turmeric. Super anti-inflammatory, which is great for our joint and muscle pains. Be sure to add fresh cracked black pepper to activate the properties.
Maca root. Easily added into coffee, yogurt or smoothies. Maca is a hormone balancer, and promotes energy.
Coffee / green tea & matcha. Traditional stimulant.
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