This entry was posted on Sunday, March 21st, 2010 at 6:13 pm and is filed under Hard Body Nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
The goal of a pre-activity or pre-exercise food/ meal is to have most of the food converted to energy, the stomach almost empty and blood sugar stable before training or competition. Food selection should be what is most pleasing (within reason) and ingested two to three hours before the event. Carbohydrate content (low to moderate glycemic value) can be between one to three g/kg of body weight with low to moderate amounts of protein and fat, because the latter two macronutrients slows digestion, which could/ may affect your training.
Notes:
- Low Glycemic Index foods (less than 55)
- Intermediate Glycemic Index Foods between (55 and 70)
- High Glycemic Index foods GI (more than 70)
An example of low to moderate glycemic value foods for training are:
| Beverages | GI Value |
|---|---|
| Soy milk | 30 |
| Apple juice | 41 |
| Carrot juice | 45 |
| Pineapple juice | 46 |
| Grapefruit juice | 48 |
| Breads | GI Value |
|---|---|
| Multi grain bread | 48 |
| Whole grain | 50 |
| White Pita bread | 57 |
| Cheese Pizza | 60 |
| Hamburger Bun | 61 |
| Dairy | GI Value |
|---|---|
| Artificially Sweetened Yogurt | 14 |
| Whole milk | 31 |
| Skim milk | 32 |
| Sweetened Yogurt | 33 |
| Low fat Ice cream | 38 |
| Fruits | GI Value |
|---|---|
| Cherries | 22 |
| Grapefruit | 25 |
| Prunes | 29 |
| Dried Apricots | 30 |
| Apple | 38 |
| Pasta’s | GI Value |
|---|---|
| Protein Enriched Spaghetti | 27 |
| Fettuccine | 32 |
| Vermicelli | 35 |
| Whole Wheat Spaghetti | 37 |
| Meat Filled Ravioli | 39 |
| Snacks | GI Value |
|---|---|
| Hummus | 6 |
| Peanuts | 15 |
| Walnuts | 15 |
| Cashews | 22 |
| Veggies & Beans | GI Value |
|---|---|
| Artichoke | 15 |
| Asparagus | 15 |
| Broccoli | 15 |
| Cauliflower | 15 |
| Celery | 15 |
I suggest one hour before performing intense exercise, take in a nutritional supplement containing proteins, fats, and carbohydrates. Liquid meal replacements should be incorporated at the one hour pre-workout interval because of quicker gastric (stomach) emptying time, but definetely no more than 1 gm/kg of body weight of carbohydrate and moderate protein and fat.
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March 25th, 2010 at 12:34 pm
Any specific foods or meals or recommend? I do boxing, and its very intense…lol