What To Eat Before You Race Or Workout
Whether to eat high or low GI foods has always been a controversial area as many experts recommend a low GI meal based on the idea that such a meal would supply sustained energy during exercise.
Remember that you can make a low GI meal either by eating carbohydrate foods with a low glycaemic index – apples, oranges, milk or yoghurt – or by eating carbohydrate with protein and/or health fat – cereal with milk, chicken sandwich, and baked potato with cheese.
Most low GI meals produce higher blood sugar and fatty acid levels during the latter stages of exercise, which is clearly an advantage for any endurance sports. In other words, the low GI meals produce a sustained source of carbohydrate throughout exercise and recovery.
Sample Pre Workout Meals (2-4 Hrs Before Exercise)
1. Brown/wholemeal sandwich/roll/bagel/wrap filled with chicken, fish, cheese, egg, or peanut butter and salad
2. Jacket potato with beans, cheese, tuna, coleslaw or chicken
3. Pasta with tomato-based pasta sauce with cheese and vegetables
4. Chicken with rice and salad
5. Vegetable and prawn stir fry with noodles or rice
6. Chicken and vegetable casserole with potatoes
7. Porridge made with milk
8. Wholegrain cereal (bran or wheat flakes, muesli or wheetabix) with milk or yoghurt
Pre Workout Snacks (1-2 Hrs Before Exercise
1. Fresh fruit
2. Dried apricots, dates or raisins
3. Smoothie(Home or ready made)
4. Yoghurt
5. Energy or nutrition bar
6. Cereal bar or breakfast bar
7. Fruit loaf
8. Diluted fruit juice
What you should also consider is the timing of your pre-exercise meal. High GI foods are more ‘risky’ to your performance. Get the timing wrong and you may be starting exercise with mild hypoglycaemia (low blood sugar). Remember they produce a rapid rise in blood sugar, and in some people, a short-lived dip afterwards. The safest strategy may be to stick with low GI foods pre-exercise.
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Tags: Sports Nutrition
