What should I eat before a workout or competition for optimal energy?

Eating the right foods before a workout or competition is crucial for providing your body with the energy it needs to perform at its best. The ideal pre-workout meal or snack includes a combination of carbohydrates, protein, and a small amount of healthy fats. Here are some general guidelines and examples based on different timing scenarios:

1. 2-3 Hours Before Exercise (Pre-Workout Meal):

Components:

• Carbohydrates: 3-4 grams per kilogram of body weight.

• Proteins: 1-2 grams per kilogram of body weight.

• Fats: Moderate amount.

Examples:

• Grilled chicken with quinoa and roasted vegetables.

• Whole grain pasta with tomato sauce and lean ground turkey.

• Brown rice bowl with black beans, mixed vegetables, and avocado.

2. 1-2 Hours Before Exercise (Larger Snack):

Components:

• Carbohydrates: 2-3 grams per kilogram of body weight.