There is an old saying among professional athletes and bodybuilders; “workout is only partially in the gym, the kitchen is where the real magic happens.” In other words, what you put into your body before, during, and after training is as important as the exercises you do. With the variety of foods we now have and the prices being more or less affordable for most, your ability to balance a workout with a healthy diet has never been easier. Yet, many struggle to get the proper ratio and some are confused about whether they should put an emphasis on what they eat after or before.
Science tells us how a proper pre-workout meal can help the body prepare itself for the upcoming stress and how it puts our metabolism and hormones in perfect condition. Yes, the lack of time might be discomforting, which is why a pre-workout smoothie might be just the thing you need. In the text below, we’ll discuss the ways in which you can make your smoothie more filling and richer in content to give you that extra boost of energy.
Fiber for the protein to bond
A common misconception is about consuming raw and blank protein shakes containing only protein powder and water or milk. Many think that the protein will be absorbed faster and better if you take the powder without diluting it with other nutrients. But, science tells us how the protein is far more effectively absorbed if there are bonding components for the protein to “hold on” to and how our metabolism will get the best out of the protein if you put fiber or even fats into your smoothie.
So, instead of taking a scoop of protein with water, try adding a banana, some oatmeal, maybe a spoonful of peanut butter (as it contains healthy fats), and some seeds. The protein then will have a much better effect, and it won’t be so heavy on the stomach either. Avoid bloating and make your protein smoothie even richer in content and taste with a few more ingredients.
Vitamins, minerals, and micronutrients
As we train, we sweat a lot, and unfortunately, sweat does not equal water loss. Hydrating yourself with a few glasses of water before and during exercise is a must, but you’ll need to replenish your body with all the micronutrients (vitamins, minerals) you’ve used up. As drinking during a workout can put some stress on the stomach, a pre-workout smoothie rich in all these vitamins might be a far better option. Making such a smoothie is easy enough if you know what vitamins and minerals to go for. As the folks at https://www.blendtopia.com/blogs/wellness/pre-workout-smoothies explain, vitamin D, magnesium, potassium, calcium, and zinc are some essential micronutrients, each with their specific contributions and purpose. You’ll notice that there is no vitamin C on the list, and for a reason. For the purpose of the workout, you’ll need to put an emphasis on nutrients to help your body regenerate faster after the sustained stress (workout), and prevent muscle soreness and breakdown.
Vitamin D helps calcium to bond better with the bones, resulting in more bone mass and thickness. Magnesium is used to prevent soreness of the muscles and it helps your cardiovascular system and protects the heart. Potassium prevents muscle cramps and helps you hydrate yourself better. And zinc, in men, acts as a natural testosterone booster, making your skin look great as well. Seeds and nuts are especially rich in zinc. Calcium can be found in most dairy products and almonds. For magnesium and potassium, add avocados, bananas, spinach leaves, and coconut milk as they also contain a lot of electrolytes.
Creatine and other supplements
Yes, your pre-workout smoothie can contain creatine and amino acids. Of course, creatine can be consumed during the day, whenever, but it can also be added to the pre-workout smoothie without harming its effects. Amino acids help the protein bond with the muscles, and although there are many natural sources of amino acids, a scoop of the special powder won’t harm you, yet it will make your smoothie rich in content.
Glutamine, another supplement powder, can be added as well. Don’t worry, these ingredients are things naturally found in animals and plants, and some are produced by the body. They help with muscle recovery and growth, preventing breakdown and soreness. All these are optional and can be added as wished.
Caffeine
Caffeine is one of the most studied substances due to its effects and benefits on the body. Of course, everything has a limit, and so does the consumption of this ingredient. Caffeine can be found naturally in tea and coffee, although you can buy powder or pills at every store. A bit of caffeine won’t harm you; rather, it will improve your performance during workouts, giving you more energy.
The last thing on the list is to take your blender and enjoy it while making the perfect pre-workout smoothie. It will take some time until you get the right combination, and for more taste and sweetness, add a bit of honey or dates.
