What should you eat before a workout?

Heading off to a weight training or cardio session? Fuelling properly beforehand can help you get the most out of your workout.

Carbohydrates help give us the energy to power through workouts, especially higher intensity training. So, it is advisable to consume some 1-3 hours leading up to your training.

If you are eating relatively close to your workout, you may want to minimise fibrous carb sources such as beans, lentils and whole grains. While these foods are great for our health, they can cause gastric discomfort if consumed too close to a workout. Easily digestible carb sources, such as rice cakes, bread and white rice can give you the energy you need without the discomfort.

Not going too high on fats (e.g. nuts, seeds, avocado, cooking oils) around a workout can also be helpful. Fats can slow down digestion, which may feel uncomfortable if you are working out soon afterwards.

Finally, having a decent bolus of protein (20~40g) can help you increase muscle protein synthesis, which is the process of building muscle tissue. Quality protein sources may include milk, whey protein, meat, seafood, tofu, soy milk and eggs.

In summary, having a combination of easily digestible carbs and protein is the way to go before training.  

So, what options can you consider on-the-go?

Luckily, there are some great pre-workout food options in convenience stores around Hong Kong and Singapore. For example, you could get a Japanese rice ball (onigiri) or banana, and pair that with a whey protein shake, unsweetened soy milk, dairy milk or soft-boiled eggs.