MASTERING PRE-WORKOUT NUTRITION

Attention, all athletes! Are you ready to unlock the secret to maximizing your performance? It all starts with what you eat before training, practice, or competition. Get ready to dive into the world of pre-training nutrition and discover the winning formula for athletic success!

4 Pre-Workout Nutrition Strategies to Fuel Performance:

1 —

Bypass Stomach Disasters

Imagine this: you're in the heat of the game, and suddenly your stomach becomes a battleground of discomfort. Not cool. To avoid this digestive chaos 30-60 minutes before high-intensity or endurance exercise, keep your pre-workout food choices low or moderate in fat, fiber, and protein. The logic is simple: these nutrients take longer to digest and won't provide quick energy for optimal performance. Plus, they can leave you feeling sluggish instead of energized. Let's skip the tummy troubles, shall we?

2 —

Power Up with Caffeine

Did you know that caffeine can give your training an extra kick? Research suggests that caffeine can boost muscular endurance, movement velocity, and muscular strength when combined with carbohydrates, especially in endurance training. The generally accepted recommendation for caffeine pre-workout is 3-6 mg of caffeine per kilogram of body weight. For example, someone weighing 150 pounds (or 68.2 kg) would want to consume about 200 milligrams of caffeine, which is about the amount in a small (12-ounce) coffee. However, emerging research suggests that far less than that may still offer benefits and can still be helpful.

It's important to note that caffeine sensitivity varies from person to person. If you're not caffeine's biggest fan, supplements might not be the best fit for you. Caffeine may disrupt sleep and cause anxiety in some people. Also, another warning for caffeine is that the NCAA limits the amount of caffeine that is considered acceptable in urine to 15 ug/mL, which equates to about 500 milligrams of caffeine taken within two to three hours before an event.

If you are looking for a bit of caffeine to boost energy in your workouts, here are some options:

• Fuel for Fire Protein Smoothie Pouch

• Klean Athlete Pre-Workout

• LADDER Sport Pre-Workout Powder

• Picky Bars Real Food Energy Bars- Smooth Caffeinator

3 —

UTILIZE Sports Drinks or Chews/gels

While we always advocate for nutrient-rich whole foods, we understand that convenience is sometimes key. When you need a quick energy fix but can't stomach a full snack or meal, turn to pre-workout sports drinks and chews/gels. They'll provide that instant burst of energy you crave. See the PROPER HYDRATION blog post for recommended sports drinks and hydration goals. Here are some sports chew/gel options:

• Skratch Labs Energy Chews

• Huma Chia Energy Gels

• Clif Bloks

• Honey Stinger Organic Fruit Smoothie Energy Chew

• Probar Bolt Organic Energy Chews

• GU Energy Original Sports Nutrition Energy Gel

4 —

PERFORMANCE CARBOHYDRATES

Now, let's talk about the true powerhouses of pre-training nutrition: carbohydrates! These babies are the fuel that propels our bodies physically and mentally. They break down into glucose, the supercharger for our muscles and brains. The Academy of Nutrition and Dietetics recommends between 1-4 grams of carbohydrates per kilogram of body weight 1-4 hours before exercise. Exactly how many carbohydrates you need pre-workout depends on the length, type of exercise, and when you had your last meal or snack.

A good rule of thumb is to aim for "performance" carbohydrates during exercise or 30-60 minutes prior because they are easily digested and swiftly converted into energy. It's like pressing the turbo button on your performance! But which carbs should you choose? Stick to what your body is familiar with on competition days. Here are some excellent options:

Refined starches and grains

Think white bread, cereals, crackers, rice, potatoes, and pasta. These trusty classics will never let you down. Here are some ideas:

• Kodiak Cakes Instant Oatmeal Power Cups

• Honey Nut Cheerios

• Dave’s Killer Bread Plain Awesome Bagels

• Dave’s Killer Bread Organic White Bread Done Right

• Thomas Original English Muffins

• Pretzel Sticks

• White Rice

• Rice Cakes

• Frozen Waffles

• Fig Bars

• Crackers

• White Pasta

Fruits

Fresh, frozen, canned, or dried fruits are all fantastic choices. Nature's own sweet and juicy power-ups await you! Here are some ideas:

• Natural Delights Medjool Dates

• Gogo Squeez Apple Apple

• Black Forest Stretch Island Fruit Strips

• That’s It Fruit Bars

• Unsweetened Dried Mango

• Dried Apple Chips

• Freeze-Dried Strawberries

• Dole Fruit Cups

Low-Fat or Non-Fat Dairy

Embrace the energy boost of fat-free or low-fat milk and yogurt. Creamy heroes to the rescue! Here are some ideas:

• Stonyfield Organic Probiotic Lowfat Yogurt Protein Smoothie

• Chobani Non-Fat Yogurt

• Siggi’s LowFat Yogurt Pouches

• Fairlife Fat-Free Milk

• Mini Babybel Light Snack Cheese

• Sargento Light String Cheese

• Forager Project Organic Kids Cashewmilk Yogurt

So, when you're gearing up for your next athletic adventure, remember to fuel up like a pro. Your body will thank you, and your performance will soar to new heights. Get ready to conquer the field, court, or track and unleash your inner athlete and rock your performance like never before!