Eating a balanced meal prior to exercise is an essential part of maintaining good health and fitness for individuals, particularly as we age. Proper nutrition before physical activity can help to boost energy levels, improve performance and prevent injury.
When planning a pre-exercise meal, focus on consuming carbohydrates, protein, and healthy fats. Carbohydrates are the body's primary source of energy and are essential for maintaining high-intensity exercise. Whole grains, fruits, dairy and starchy vegetables are all good sources of carbohydrates. Whole grains such as oats, quinoa or brown rice are especially beneficial as they are also rich in fibre which can help to regulate blood sugar levels.
Protein is also important as it helps to repair and rebuild muscle tissue, which is especially important for older adults as muscle mass naturally declines with age. Lean protein sources such as fish, poultry, eggs, tofu and legumes are good choices for a pre-exercise meal.
Healthy fats found in foods such as avocados, nuts and seeds are also important for maintaining overall health and can help to provide sustained energy during exercise.
When should I eat before I work out?
It's important to consume the meal about 2-3 hours before the exercise so that there's enough time for digestion and for the food to be converted into energy for the body to use during the exercise. Eating too close to exercise can cause discomfort, such as cramping or indigestion, and can also make us feel sluggish during our workouts.
Some examples of a balanced pre-exercise meal include:
> A whole grain sandwich or wrap with lean protein (such as turkey, tuna or chicken), avocado and salad
> A salad with quinoa or brown rice, grilled fish or chicken, mixed vegetables and 1 tablespoon of olive-oil based dressing
> A bowl of oats or muesli with milk or yoghurt, topped with fruit and nuts
> A smoothie made with Greek yogurt, berries, and a scoop of protein powder or a tablespoon of peanut butter
Our Toasted Million Dollar Muesli or Roast Vegetable Frittata would also make great pre-exercise breakfast or lunch options.
Remember to stay hydrated before, during and after exercise by drinking water or electrolyte-rich sports drinks. Dehydration can cause fatigue, muscle cramps and can also lead to injury.
It's important to note that individual needs may vary depending on personal health conditions, exercise intensity and duration. For example, individuals with diabetes, high blood pressure or other health conditions may need to pay close attention to the timing and composition of their pre-exercise meals. It's always best to consult with a doctor or a dietitian to determine the best meal plan for your own personal needs.