1. Ensure you are eating a proper meal at least 3-4 hours before your workout, because food needs to be digested and absorbed to have any benefit.
  2. The main food group suggestion for a pre-workout meal would be a low GI carbohydrate such as multigrain bread, oats, brown rice or sweet potato. Low GI carbohydrates release glucose slowly, ensuring sugar levels spike right in time for peak exercise performance.
  3. Ensure protein is incorporated to your pre-workout meal along with the low GI carb as mentioned above.  Pre-workout meals should contain about 50 grams of carbohydrate (200 calories) and 14 grams of protein (56 calories). These amounts are for the average Joe and can vary based on your individual calorie needs as well as the amount of food you can tolerate before exercise. For example a power athletes and endurance athletes should be eating around 120- 160 grams of protein per day depending on their weight.
  4. Pump up energy levels with a banana 30 minutes before a workout! Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a banana before a workout will help keep nutrient levels high.
  5. Eating/drinking protein post and pre-workout is always important, this is ensures muscle recovery occurs.  Don’t be scared of a using powder protein in the form of a shake after a workout, it is the best way to kick start muscle recovery! Protein intake should occur within 30 minutes after any workout to achieve best results.