Atheletes and fitness freaks always look forward for the ways to improve their performance and reach to their target in a more effective manner.
Nutrition plays a very important role in achieving this goal as fueling your body with good nutrition helps to perform better and also to recover faster after each workout.
What food to eat and how much to eat depends on the intensity, duration, the type of the workout and also what is the goal of the workout, fat loss or muscle gain or both. The most effective and basic way is to consume a mixture of carbs and protein before workout.
SOME EXAMPLES OF PRE WORKOUT MEALS ARE:-
1.BANANAS WITH MILK or CURD
Great source of natural sugar, simple carbohydrates as well as potassium. It should be noted that potassium is only stored for a limited period of time hence it is beneficial to eat banana 30 minutes or an hour before workout. It is a very good way to boost the glycogen storage. Milk products are rich in good quality proteins and hence prevents muscle loss during workout.
2.CHICKEN RICE AND VEGETABLES
Combination of lean protein and complex carbohydrates is a good option for a pre workout meal. But has to be consumed at least 2 hours before workout, as it takes time to digest and provide amino acids to promote muscle growth.
Generally, it is preferred when the workout timings are post lunch or dinner.
3.GREEK YOGURT AND DRIED FRUIT
It is a good source of protein to optimise your workout and could be consumed 1-1.5 hours before workout. Dry fruits are good options for people who can’t have heavy meal before workout, due to slow digestive system.
4.PORRIDGE AND OAT MEAL
This meal cotains complex carbohydrates and is also a good source of soluble fibre and beta glucan. Try to add a scoop of protein powder to the porridge which is also a good source of amino acids and proteins. Ideal for people who have long workouts.
5.FRUIT SMOOTHIES
Consuming a fruit smoothie is a good pre- workout meal option and is also a good source of fast acting glucose.
Again, good option for people who find it difficult to digest complex carbs.
6.WHOLEGRAIN BREAD, SWEET POTATO AND BROWN RICE
Combining these foods with a good source of protein means you’ll get a good source of slow-releasing energy to fuel you throughout a whole workout.
Other examples include:
Protein shakes, Homemade protein bars, Egg omellete, Apple wedges & Peanut butter and many more combinations of carbs and proteins.
Have a healthy workout !! 
Dr. Mansi Pujara
