In a previous article, we presented varying viewpoints on the necessity of pre-workout supplementation. Here we explore a more holistic approach to pre-workout nutrition. Read on to learn some of the research on this topic as well as some delicious energy-packed and nutrient-dense pre-workout fuel recipes.
Use Your Brain Before You Train
When we consider all of the metabolic processes that occur during an intense workout, we begin to realize the importance of smart nutrition prior to arriving at the gym. A ready-made pre-workout supplement boasts an ingredient label that may read as follows:
- stimulants: usually caffeine, theanine or guarana, to boost alertness and energy;
- carbohydrates: an energy source for the brain and muscles;
- amino acids: most often beta-alanine, citrulline or arginine, for improving recovery and vasodilation (widening of blood vessels);
- whey protein;
- creatine: increases physical performance;
- vitamins/minerals: B6 and B12, plus magnesium and zinc for energy metabolism/muscle function;
- herb/plant extracts: ginseng, ginger, ginkgo biloba and/or cordyceps offer stimulant and adaptogen effects. Adaptogens may impact how the body copes with stress and fatigue.
However, most if not all of the bonus effects provided by artificial supplementation can figure into homemade pre-workout smoothies/drinks/small meals. Sometimes clients and/or athletes just need a little information on what exactly to include.
Top Tier Food Choices
Depending upon the type of workout awaiting an individual at the gym, different ingredients consumed at specific time intervals can turn an ordinary training session into a more powerful and successful experience.
Bananas provide immediate energy by supplying natural sugar, simple carbohydrates and potassium. Enjoying a banana with a serving of nut butter can provide protein in addition to good fats. Since potassium only lingers in the body for a short time prior to metabolization, aim to consume this combination about 30-60 minutes prior to exercise. Apple slices with peanut butter work well, too.
If a client prefers to drink his pre-workout boost, suggest he take out his blender! Fruit and vegetable smoothies/ provide an excellent starting base. Add in branched-chain amino acid powder and/or protein powder to complete the nutrient profile. Smoothies consumed an hour before the gym can render a workout much more effective.
Time On Your Side
If one still has about 3 hours until he meets his trainer for a workout session, time and digestion allow for a small pre-workout meal. A combination of vegetables, brown rice and chicken can offer lean protein/amino acids to promote muscle growth as well as complex carbohydrates. These will break down more slowly than the simple carbohydrates in a banana, providing a longer-lasting energy flow. Similarly, a bowl of slow-cooking oats with nut butter and a scoop of protein powder offers much the same content with the addition of valuable beta-glucan, or soluble fiber.
An omelet prepared with mostly egg white and perhaps a single whole egg elevates “breakfast” to a power-engine meal by providing a pure protein source as well as key vitamins. An addition of spinach and tomatoes will boost iron and vitamin C levels.
For endurance athletes looking to ensure a consistent source of slow-burning energy, whole grains/sweet potatoes/brown rice/quinoa fit the bill perfectly.
Instant Boosts
Sometimes, an opportunity to meet a friend for a workout session pops up spontaneously, leaving one with insufficient time to think about crafting quality pre-workout nutrition. In these instances, opt for easily-digestible fuel such as applesauce, protein bars and/or packaged gels.
To better prepare for such cases, one can keep a batch of homemade protein bars on hand. They freeze well and defrost quickly. Making bars at home enables one to control the content by selecting high or low-carbohydrate ingredients as well as the type and amount of protein. Popular recipes include nut butters, oats, seeds, dried fruit, coconut flakes, and even cocoa powder or dark chocolate bits. These bars tend to contain more sugars, so craft carefully.
The Sugar-Salt Double Punch
A unique and newly emerging pre-workout trend, the “honey and salt pre-workout” approach promotes the consumption of a small amount of honey mixed with a pinch of salt before exercising. The simple carbohydrates from the honey and the essential electrolytes from the salt provide an energy boost and improve workout performance.
Honey, a natural source of easily-digestible carbohydrates, offers a balance of glucose for immediate energy and fructose for sustained energy, along with 35 different types of antioxidants, minerals, vitamins and enzymes. Sodium chloride, consumed as table salt, facilitates muscle contraction as well as helping to maintain critical fluid balance in the body. Electrolytes lost through sweat during a prolonged workout can easily lead to dehydration/muscle cramping. A small amount of salt can help avoid this situation.
Experts at NASM (National Academy of Sports Medicine) recommend ingesting 1-2 tablespoons of honey combined with ¼-teaspoon of salt about half an hour prior to engaging in intense cardiovascular exercise.
Coffee Concoctions
In addition to inducing a jolt of wakefulness, caffeine increases adrenaline levels which can positively affect physical performance. A cup/mug of regularly caffeinated coffee contains essential nutrients such as vitamin B2 (riboflavin), vitamin B5 (Pantothenic acid), niacin, manganese, potassium and magnesium. Scientists favor these last 2 nutrients in a pre-workout meal due to their ability to help the body utilize insulin, thereby reducing cravings for sugary treats. By facilitating the regulation of one’s blood sugar, coffee may indirectly serve to help with weight loss.
Drinking a cup of coffee about 30 minutes before a workout can reduce the perception of effort, allowing one to push harder and power longer through fatigue. Caffeine functions by blocking adenosine, a neurotransmitter that promotes relaxation and sleepiness. It likewise increases the release of dopamine and norepinephrine, both of which enhance focus and energy. The abundance of antioxidants naturally present in coffee help to reduce muscle inflammation and improve post-workout recovery.
Below we offer some suggestions for coffee-based pre-workout recipes, guaranteed to elevate the morning java to greater heights:
Coffee-Cocoa-Banana Burst
- 1 banana
- 1/2 cup brewed coffee
- 1/2 cup unsweetened almond milk
- 1/4 cup old fashioned oats
- 1 tablespoon almond butter
- 4-5 small pitted dates
- 1 scoop protein powder
- 1/2 tablespoon unsweetened cocoa
- dash cinnamon
- dash pure vanilla extract
** Combine all ingredients in a high -speed blender. Once smooth, add ice and blend to desired thickness.
Cinna-Honey Cold Brew
- Add water and cinnamon sticks to a sauce pan; bring to boil.
- Add instant coffee powder and honey; stir well and set aside.
- Strain beverage and store chilled.
“Proffee”
This pre-workout beverage derives its name from its key ingredients; protein powder + coffee = Proffee! Start with a clean protein powder that has few if any additional ingredients. Using 1-2 scoops of powder as desired, add to a mug or shaker bottle of rich coffee. Drip coffee, cold-brew, French press or 1-2 shots of espresso will work perfectly.
If using an unflavored protein powder, and the taste of black coffee does not rate highly on your list of favorites, try adding a sweetener ~
- Coffee Syrups – regular or sugar-free
- Flavored Coffee Creamers – regular, plant-based or sugar-free
- Latte Frothto top off the drink —skim milk, whole milk, or plant-based milk alternatives
- Crushed/ Cubed Ice – shake vigorously to craft a delicious iced smoothie
Think Unique When Combining Ingredients
Many atypical but abundantly available ingredients make for delicious pre-workout blended beverages. Some of these cater to athletes’ specific needs:
100 % natural, vitamin-rich pre-workout
- 1 peeled beetroot
- 2 carrots
- 2 cored apples
- 2cm-3cm of peeled ginger root
- 1 tablespoon of lemon juice
Blend thoroughly; add ice if desired.
Pre-workout preparation for increasing muscle mass
- 20g-25g of whey protein powder (1-2 scoops)
- 5g of creatine monohydrate powder
- 1/2 cup blueberries (fresh or frozen)
- ½ cup Greek yogurt
Blend thoroughly; add ice if desired.
Potassium power pre-workout
- 1 Banana
- 2-3 pitted dates
- 6-8 ounces low-fat milk or milk alternative
- ½ teaspoon honey
Pour into shaker bottle; chill until froth settles. Delicious when served garnished with slivered almonds; or, add nut butter to the smoothie before mixing.
Homeopathic Additions
Rather than starting a pre-workout blend with water, milk or coffee, consider branching out into other natural fluids. These listed below confer a host of health benefits, especially when consumed shortly before exercise.
- Green tea: green tea contains a moderate amount of caffeine, sufficient for an energy lift without inducing “java jitters”. Its abundance of naturally-occurring L-theanine promotes relaxation without drowsiness and fosters a balanced energy boost that can improve physical/mental performance. Loaded with antioxidants, particularly catechins, green tea proves highly effective at reducing post-workout muscle damage.
- Beetroot juice: Beetroot juice packs a potent dose of nitrate content. Converted into nitric oxide in the body, nitrates aid in the relaxation and dilation of blood vessels, thereby improving delivery of oxygen to the muscles. This process may increase stamina while also lessening fatigue.
- Coconut water with chia seeds:Packed with electrolytes such as potassium, sodium, and magnesium, deliciously mild coconut water can play a vital role in maintaining proper hydration and muscle function during exercise. Adding chia seeds to coconut water can provide sustained energy and prolonged hydration. Chia seeds offer a treasure trove of benefits: omega-3 fatty acids, protein, and fiber to stabilize blood sugar levels and provide a steady release of energy.
Take-Home Message
As personal trainers, we often advise clients on the importance of exercise nutrition. A purposeful fueling plan strives to maintain a semblance of homeostasis within every bodily system. Calorie and macronutrient needs will vary based on the type of workout in which one engages each day. Cardiovascular exercise over 30 minutes necessitates a very different pre-workout approach than a heavy strength-training session. Advance planning and understanding can help clients simplify and expedite their pre-workout fuel options. Delicious energy awaits!!
References:
https://healthywithachanceofsprinkles.com/protein-coffee/
https://www.shape.com/fitness/tips/coffee-before-workout
https://www.runonveg.com/recipes/coffee-crunch-pre-workout-smoothie/
https://www.cult.fit/live/recipe/pre-workout-shot-coffee/RECIPE279
https://www.foodnetwork.com/healthyeats/fitness-and-wellness/does-honey-salt-pre-workout-trend-work
https://www.myprotein.co.in/blog/nutrition/pre-workout-foods/
Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer. She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at trainhard@kronemer.com. She welcomes your feedback and your comments!
