Trying to determine what are should be eating before your workout can be very overwhelming. Lets try to make it a bit easier so you can get the most out of every workout session.
Carbohydrates
Carbohydrates or Carbs get a bad wrap. They are the first thing we cut when we want to
lose weight, but I assure you your performance and energy will suffer during your workouts if you do. All nutrients are good but it’s all about timing. Carbs are best before and after your workouts, yes after as well. It’s not all about the protein.
Carbs provide energy for the
body so without carbs your workouts are going to crash hard. 1 gram of carbs per kg of body weight 1 hour before your workout and an additional 20-30 grams of quick carbs (sugar) 30 minutes before your workout can really give you that boost you need.
Fat
Fat has lots of benefits, but they don't provide much is any before your workout. In fact, they have been shown to slow down the digestion of carbs and protein which will make it hard for them to do their jobs. I recommend leaving your fats to the rest of your meals.
Protein
Protein before your workout helps to keep Amino Acids circulating in your blood to aide in protein synthesis and reduce muscle breakdown. Believe it or not you do not need a large amount of protein before your workout. 20-30 grams is all that is needed to get the job done!
Sodium
In the last few years there are a lot of studies coming out on the importance of pre-workout sodium intake and it is showing huge benefits during intense workouts/training sessions specifically during sessions lasting more then 30 minutes and with lots of sweating. So if you are in for an intense workout add 0.25-0.5 tsp of sodium to you pre-workout or intra-workout liquids.
A few of the benefits can include improved hydration, muscle contraction, fluid balance, intracellular water retention and increased endurance.
Carbs - 1 gram per kg of body weight 60 minutes before
-20-30 grams 30 minutes before
Fat – Minimal
Protein – 20-30 grams
Sodium – .25-.5 tsp
