Everyone needs to fuel their body before each and every workout. If you skip taking food before a workout than the chance is you won’t see results as quickly as you should.
[the_ad id=”6287″] Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage. The body builds muscle and recovers 24 hours a day, not just at the gym. In a body carbohydrates and glycogen are used as the first source of fuel. This is because carbohydrates and stored glycogen can be converted into ATP energy faster than all other macronutrients.
When we exercise if glycogen stores are quickly used up and depleted the body looks for new sources of energy – our muscles. By breaking down hard earned muscle the body can utilize amino acids for energy. Muscles use the glucose in carbs as fuel. For exercise, the muscle and liver stores of glycogen are muscles’ main source of energy. So a high carb diet is needed to maximize the glycogen level.
Pre-workout protein consumption is needed to increase athletic performance. Consuming protein increases muscle protein synthesis.
The benefits of eating protein before exercise include:
- A better anabolic response or muscle growth
- Improved muscle recovery
- Increased strength and lean body mass
- Increased muscle performance.
- Fat is a source of fuel for longer and moderate-to-low intensity exercise.
To maximize the results of training, try to eat a complete meal containing carbs, protein and fat 2-3 hours before exercise. If you eat 45-60 minutes before workout, choose foods that are simple to digest and contain mainly carbs and some protein.
Things to eat before a workout
Whole Wheat Toast with Sliced Banana and Cinnamon: this gives you both types of carbs with the bonus of being super easy to digest. Fruits add an extra kick of energy. Bananas raise potassium levels, which drop down when you sweat a lot. Cinnamon stabilizes blood sugar and improves brain function.
Grilled Chicken and Mixed Vegetables: It has protein and carbohydrates that fill you up without feeling overly bloated.
Greek Yogurt and Trail Mix: always choose nut and dried fruit to mix with yogurt. Healthy sugar from dried fruit provides quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout.
Veggie Omelet with Avocado: Eggs are the great source of protein and aid in muscle recovery and growth. Avocado helps your body better absorb fat-soluble nutrients.
Salmon with Sweet Potato: salmon has protein perks, bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet Potatoes have carbs as well as help to restore glycogen levels.
Oatmeal with Fresh Fruit: It sticks with you throughout your workout by gradually releasing sugar into your bloodstream. Fruits keep you hydrated.
Apple Wedges with Almond Butter: To keep your stomach from growling, spread a tablespoon of almond butter on apple slices. It squashes hunger and amps energy levels up
Fruit Smoothies: Smoothies provide a series of micronutrients that are beneficial for health and well-being, they are also full of sugars including fructose.
Homemade Protein Bars: These are rich in carbohydrates and protein.
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