{"id":18446,"date":"2025-05-22T03:41:55","date_gmt":"2025-05-22T03:41:55","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18446"},"modified":"2025-05-22T03:41:55","modified_gmt":"2025-05-22T03:41:55","slug":"fueling-your-workout-the-ultimate-pre-workout-nutrition-guide","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/fueling-your-workout-the-ultimate-pre-workout-nutrition-guide\/","title":{"rendered":"Fueling Your Workout: The Ultimate Pre-Workout Nutrition Guide"},"content":{"rendered":"<p>\u091a\u093e\u0939\u0947 \u0906\u092a \u090f\u0915 \u0917\u0939\u0928 \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0938\u0924\u094d\u0930 \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e \u092e\u093e\u0930 \u0930\u0939\u0947 \u0939\u094b\u0902, \u090f\u0915 \u0930\u0928 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e \u0930\u0939\u0947 \u0939\u094b\u0902, \u092f\u093e HIIT \u0915\u0938\u0930\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u094b\u0902, <strong>\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0947 \u092a\u0939\u0932\u0947 \u0906\u092a \u091c\u094b \u0916\u093e\u0924\u0947 \u0939\u0948\u0902 \u0935\u0939 \u0906\u092a\u0915\u0947 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u094b \u092c\u0928\u093e \u092f\u093e \u092c\u093f\u0917\u093e\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948<\/strong>. \u0938\u0939\u0940 \u092a\u094d\u0930\u0940-\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092a\u094b\u0937\u0923 \u0906\u092a\u0915\u0940 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u091f\u0942\u091f\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0924\u093e \u0939\u0948, \u0914\u0930 \u0906\u092a\u0915\u094b \u0924\u0947\u091c\u0940 \u0938\u0947 \u0920\u0940\u0915 \u0939\u094b\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/05\/pre-workout-img-1024x683.png\" alt=\"\" class=\"wp-image-18449\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-1024x683.png 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-300x200.png 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-768x512.png 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-1280x853.png 1280w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-480x320.png 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img-615x410.png 615w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-img.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\ud83e\udde0 \u092a\u094d\u0930\u0940-\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092a\u094b\u0937\u0923 \u0915\u094d\u092f\u094b\u0902 \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u093e \u0939\u0948<\/h3> <p>\u091c\u092c \u0906\u092a \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0917\u0932\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u093e \u091a\u092f\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u091c\u094b\u0916\u093f\u092e \u0909\u0920\u093e\u0924\u0947 \u0939\u0948\u0902:<\/p> <ul class=\"wp-block-list\"><li class=\"\">Low energy and poor performance<\/li><li class=\"\">Muscle fatigue and dizziness<\/li><li class=\"\">Muscle catabolism (breakdown)<\/li><\/ul> <p>\u0907\u0938\u0932\u093f\u090f \u092f\u0939 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 <strong>\u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0938\u0939\u0940 \u092e\u093f\u0936\u094d\u0930\u0923 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0908\u0902\u0927\u0928 \u0926\u0947\u0902<\/strong>.<\/p> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\ud83d\udd50 \u0938\u092e\u092f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948<\/h3> <p>\u0905\u092a\u0928\u093e \u092a\u094d\u0930\u0940-\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092d\u094b\u091c\u0928 \u092f\u093e \u0938\u094d\u0928\u0948\u0915 \u0916\u093e\u090f\u0902 <strong>\u0905\u092a\u0928\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0938\u0947 30 \u0938\u0947 90 \u092e\u093f\u0928\u091f \u092a\u0939\u0932\u0947<\/strong>.<\/p> <ul class=\"wp-block-list\"><li class=\"\"><strong>90 minutes before<\/strong>: Choose a balanced meal with carbs, protein, and a little fat.<\/li><li class=\"\"><strong>30 minutes before<\/strong>: Go for something lighter and easier to digest (like a banana and a protein shake).<\/li><\/ul> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\ud83c\udf74 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0938\u0947 \u092a\u0939\u0932\u0947 \u0915\u094d\u092f\u093e \u0916\u093e\u090f\u0902<\/h3> <h4 class=\"wp-block-heading\">\ud83d\udd39 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f<\/h4> <p>\u0915\u093e\u0930\u094d\u092c\u094d\u0938 \u0906\u092a\u0915\u0947 \u0939\u0948\u0902 <strong>\u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915 \u090a\u0930\u094d\u091c\u093e \u0938\u094d\u0930\u094b\u0924<\/strong>. \u0935\u0947 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0915\u0920\u093f\u0928 \u0938\u0947\u091f\u094b\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0936\u0915\u094d\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0917\u094d\u0932\u093e\u0907\u0915\u094b\u091c\u0928 \u0939\u0948\u0964<\/p> <p><strong>\u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a:<\/strong><\/p> <ul class=\"wp-block-list\"><li class=\"\">Oats<\/li><li class=\"\">Sweet potatoes<\/li><li class=\"\">Bananas<\/li><li class=\"\">Whole grain toast<\/li><\/ul> <h4 class=\"wp-block-heading\">\ud83d\udd39 \u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/h4> <p>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0905\u092e\u0940\u0928\u094b \u090f\u0938\u093f\u0921 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 <strong>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u0930\u092e\u094d\u092e\u0924 \u0914\u0930 \u0935\u093f\u0915\u093e\u0938<\/strong>.<\/p> <p><strong>\u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a:<\/strong><\/p> <ul class=\"wp-block-list\"><li class=\"\">Grilled chicken<\/li><li class=\"\">Greek yogurt<\/li><li class=\"\">Whey protein<\/li><li class=\"\">Eggs<\/li><\/ul> <h4 class=\"wp-block-heading\">\ud83d\udd39 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e (\u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915)<\/h4> <p>\u091c\u092c\u0915\u093f \u0935\u0938\u093e \u092a\u093e\u091a\u0928 \u0915\u094b \u0927\u0940\u092e\u093e \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948, \u090f\u0915 \u091b\u094b\u091f\u0940 \u0930\u093e\u0936\u093f \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p><strong>\u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a:<\/strong><\/p> <ul class=\"wp-block-list\"><li class=\"\">Avocados<\/li><li class=\"\">Nuts and seeds<\/li><li class=\"\">Nut butters (like almond butter)<\/li><\/ul> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\ud83d\udca1 \u0928\u092e\u0942\u0928\u093e \u092a\u094d\u0930\u0940-\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092d\u094b\u091c\u0928<\/h3> <ul class=\"wp-block-list\"><li class=\"\"><strong>1 hr before:<\/strong> Banana + Whey Protein Shake<\/li><li class=\"\"><strong>90 min before:<\/strong> Grilled chicken, quinoa, and steamed veggies<\/li><li class=\"\"><strong>30 min before:<\/strong> Greek yogurt + honey + a handful of berries<\/li><\/ul> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\u26a0\ufe0f \u0915\u094d\u092f\u093e \u092c\u091a\u0947\u0902<\/h3> <ul class=\"wp-block-list\"><li class=\"\"><strong>High-fat foods<\/strong> \u2013 slow down digestion<\/li><li class=\"\"><strong>Sugary snacks<\/strong> \u2013 cause energy crashes<\/li><li class=\"\"><strong>Too much fiber<\/strong> \u2013 can lead to bloating<\/li><\/ul> <hr class=\"wp-block-separator\"\/> <h3 class=\"wp-block-heading\">\ud83c\udfc1 \u0905\u0902\u0924\u093f\u092e \u0935\u093f\u091a\u093e\u0930<\/h3> <p>\u090f\u0915 \u0938\u0941\u0928\u093f\u092f\u094b\u091c\u093f\u0924 \u092a\u0942\u0930\u094d\u0935-\u0915\u0938\u0930\u0924 \u092d\u094b\u091c\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 <strong>\u0938\u0941\u0938\u094d\u0924 \u0938\u0924\u094d\u0930 \u0914\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0915\u0947 \u092c\u0940\u091a \u0905\u0902\u0924\u0930<\/strong>. \u092c\u0941\u0926\u094d\u0927\u093f\u092e\u093e\u0928\u0940 \u0938\u0947 \u091a\u0941\u0928\u0947\u0902, \u0938\u0939\u0940 \u0938\u092e\u092f \u092a\u0930 \u0916\u093e\u090f\u0902 \u0914\u0930 \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u0947\u0921 \u0930\u0939\u0947\u0902\u0964 \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0906\u092a\u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0927\u0940\u0930\u091c, \u0924\u093e\u0915\u0924 \u0914\u0930 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0935\u0938\u0942\u0932\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0927\u0928\u094d\u092f\u0935\u093e\u0926 \u0926\u0947\u0917\u093e\u0964<\/p> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/05\/pre-workout-guide-683x1024.png\" alt=\"\" class=\"wp-image-18448\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-guide-683x1024.png 683w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-guide-200x300.png 200w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-guide-768x1152.png 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/05\/pre-workout-guide.png 1024w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure> <hr class=\"wp-block-separator\"\/> <h2 class=\"wp-block-heading\">\u2705 \u0915\u094d\u0935\u093f\u0915 \u0930\u0940\u0915\u0948\u092a<\/h2> <figure class=\"wp-block-table\"><table><thead><tr><th>Time Before Workout<\/th><th>Eat This<\/th><\/tr><\/thead><tbody><tr><td>90 minutes<\/td><td>Full meal: chicken + sweet potatoes<\/td><\/tr><tr><td>60 minutes<\/td><td>Light snack: yogurt + fruit<\/td><\/tr><tr><td>30 minutes<\/td><td>Quick carbs: banana or smoothie<\/td><\/tr><\/tbody><\/table><\/figure> ","protected":false},"excerpt":{"rendered":"<p>\u091a\u093e\u0939\u0947 \u0906\u092a \u090f\u0915 \u0917\u0939\u0928 \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0938\u0924\u094d\u0930 \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e \u092e\u093e\u0930 \u0930\u0939\u0947 \u0939\u094b\u0902, \u090f\u0915 \u0930\u0928 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e \u0930\u0939\u0947 \u0939\u094b\u0902, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18447,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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