Preworkout Foods Guide

Inside this guide

PRE-WORKOUT FOODS & LEG DAY NAUSEA Nutrition Reference  Educational Use Eat enough to fuel the session, but light enough to keep it down. Page 1 Pre-Workout Foods: Fuel Up Without Feeling Sick What to eat, when to eat it, and how to avoid nausea on leg day The best pre-workout food is mostly easy carbohydrate, low in fat and fibre, and eaten early enough to digest. Timing matters as much as the food. Leg days put the most stress on the stomach, because heavy squats and deadlifts divert blood to the legs and raise pressure in the abdomen. This guide covers meal and snack timing, what to eat at each point, the causes of nausea, foods and supplements to avoid, hydration and sample plans for different training times. 1. When to Eat Before Training Timing guide Why this matters: The goal is to have enough fuel for the session without a heavy stomach. The closer to the workout, the smaller and simpler the food should be. TIME BEFORE WHAT TO EAT WHY EXAMPLES 3 to 4 hours before A full balanced meal: carbs, moderate protein, some fat and fibre There is enough time to digest fully, so the stomach is empty by the time you train. Rice, dal, vegetables, curd; or roti with paneer; or idli with sambar 1.5 to 2 hours before A lighter meal that is mostly carbs with some protein, low in fat and fibre Gives energy without a heavy stomach. Poha with a boiled egg, banana with curd, oats with milk, rice with a little dal 30 to 60 minutes before A small, easy snack of mostly fast carbs A quick energy top-up that leaves the stomach quickly. Banana, 2 to 3 dates, toast with honey or jam, a small bowl of puffed rice Within 30 minutes Only a tiny, easily digested carb, or sips of a sports or electrolyte drink The last stretch is for liquids and simple sugars only.…