To perform well during physical activity, you need to have high energy levels. And there is nothing more effective for physical energy than the right foods or supplements. In addition to being ready and feeling good during training (even after the activity), you optimize your results.

But what is the best pre-workout? Is it possible to achieve results with just the right foods, without synthetic supplements?

There are many questions about this subject. In this article, we will clarify and show that a good pre-workout is essential and much simpler than fitness gurus make it seem.

What is the function of pre-workout?

In fact, the correct term would be functions. Pre-workout brings a series of benefits to those who practice sports and physical activities. That is why it is so important.

Avoid catabolism: loss of lean mass

When you make any physical effort, your body needs more glycogen. So, if you are not eating properly, your body will remove this substance from your lean mass. Preserving it is essential for your health and muscle definition. To avoid muscle catabolism, you should consume a good pre-workout supplement.

In addition to muscle definition, a body with adequate lean mass percentages prevents injuries and protects bones and joints .

Help build muscle

A suitable pre-workout helps you gain lean mass. Firstly, because it prevents muscle catabolism, as explained above. Secondly, because nutrients are part of a set of factors necessary for building muscle. Ideally, those who want to gain muscle mass should include sources of protein in their pre-workout.

Provide energy

For running, weightlifting, swimming, or any other physical activity, you need even more energy. Otherwise, you may not have enough energy to complete your workout. So, carbohydrates are essential . Yes, they are. Don't fall for the nutritional terrorists who demonize carbohydrates. For more intense workouts, they are even more important.

Of course, you need to choose the right carbohydrate source. Choose complex carbohydrates, which are released more slowly into the body. But don't forget about the other macronutrients: protein , fiber, and fats. They should represent the largest percentage of calories we consume daily because they are essential for some processes in our body.

Check out all the guidelines on carbohydrate consumption in this other article on the subject.

Avoid glucose drops and discomfort

Your grandmother was right: an empty bag doesn't stand up. Going for long hours without eating and then going to workout isn't the best strategy. In addition to catabolism, your glucose can be used up very quickly. This can make you feel dizzy and some people even faint.

Those who already have a history of low glucose levels need to pay even more attention to what they eat before training.

What to eat before training?

For a good pre-workout, you don't need to invent much. You can invest in strategic foods, mainly with carbohydrates and proteins in their composition. Thus, there are some very interesting options for the body and palate.

Bold Protein Bars

You'll arrive at your workout feeling full of energy. Bold has all the macronutrients in balance: protein, carbohydrates, fiber and fat. The protein intake, essential for building muscle mass, is 20 grams per bar.

You also ensure that you are consuming good carbohydrates in an excellent quantity. Fats, along with carbohydrates, also help to give you that boost you need to work out. And not only for your body, but also for your brain. After all, many sports require strategy and mental agility.

And there’s another advantage: surreal flavors for all tastes. Check out our Bold options here and guarantee a delicious pre-workout.

Tapioca

A source of carbohydrates, tapioca is very easy to prepare and does not require oil. Made with cassava starch, it is the perfect complement to become a great pre-workout snack and a source of protein. Choose chicken, dried meat, eggs, cheese or others. It is an excellent option for those who are gluten intolerant, as it does not contain the substance.

Omelets

A source of protein that can be enriched with oats, an excellent ingredient for stabilizing blood glucose levels. With cheese, it provides even more energy and flavor so you can arrive at your workout with a strong desire to get things done.

Oatmeal with fruit

In addition to being a source of carbohydrates, fiber and protein, oats have several important micronutrients for the body: fiber, iron, calcium, magnesium, zinc, copper and manganese. In other words, more than increasing energy and ensuring good glucose levels, you nourish your body very well before training.

The presence of fibers causes the release of carbohydrates to occur more slowly, which increases satiety time and maintains energy levels.

Adding fruit helps to improve the flavor and further increase energy levels, with the fructose and carbohydrates present in the food.

Cheese or tuna sandwich

Bread is a source of carbohydrates, while cheese and tuna contain protein, a perfect combination for an excellent pre-workout. If you choose whole-wheat bread, you will be more satiated and maintain energy, since the carbohydrates are released more slowly.

Synthetic pre-workout supplements

Synthetic supplements are also an option. However, it is best to consult a nutritionist before taking them.

What not to eat before training?

According to Dr. Barakat, some synthetic pre-workout supplements only contain caffeine at levels that are harmful to the body. Therefore, it can be ingested, but you need to choose wisely. As we mentioned before, with the help of a professional.

Red meats

Despite being a source of protein, red meat is digested more slowly than other options. Therefore, those who include red meat before training may feel unwell and have little energy to train.

Heavy foods

You may feel full after eating a large plate of pasta, for example. Instead of feeling full, you will have no energy to train. Choose complex carbohydrates, such as whole grains, and don't overdo it.

Oilseeds

They contain protein and fats that are beneficial to the body. However, they lack carbohydrates to provide energy for your workout. Only add nuts if you are eating them with other foods.

When to have a pre-workout snack

Take your pre-workout supplement 30 to 60 minutes before you start exercising. This way, your body will have already begun the process of digesting and absorbing nutrients. If you take less time, you run the risk of not having the energy your body needs when you start exercising. Taking your pre-workout supplement more than an hour beforehand will not provide the desired effects either.

Buy Bold for your pre-workout

Bold has all the nutrients you need to perform at your best during physical activities, as well as an incredible flavor. Choose your favorite and guarantee a nutritious, tasty and practical pre-workout snack. Buy the Bold bar in our online store!