What And When To Eat Before Workout?
- Harshita Malhotra
Updated : October 07, 2022 18:10 IST
Do you know it is important to eat before workout?
Think about what you ate before training if you've ever struggled to focus during a workout, exhausted more quickly than normal, or your session simply didn't go as planned - these could all be signals that you aren't giving your nutrition the attention it requires.
Meals consumed before exercising are crucial to any fitness regimen. Eating the appropriate foods before working out will enhance your
exercise, speed up your results, and help you get closer to your fitness and health goals. The optimum foods will depend on your training method, the length of your session, and your fitness objectives. Some people might like to eat right after working out.
Benefits of pre-workout meal
1. A pre-workout meal can improve your performance and speed up your recovery, which can greatly affect your outcomes.
2. You'll have energy and attention throughout and after your workout if you fuel your body with wholesome foods.
3. Eating the correct nutrients can enhance recuperation and assist in muscle growth and maintenance.
What to eat before a workout?
1. You should concentrate on your macronutrient or "macro" consumption if you want to get the most out of your workouts and recovery. This implies making the majority of your pre-workout meals carbs and a small amount of protein.
2. According to studies, eating or drinking carbohydrates before working out might enhance your performance and may even enable you to work out longer or more intensely. This is because the primary fuel source for your body is carbohydrates.
3. When you consume a meal that includes healthy carbohydrates, such as a piece of fruit or a granola bar, your body converts these nutrients into glucose (sugars) in your digestive system, which causes the pancreas to release the hormone insulin. Insulin facilitates the passage of glucose from the bloodstream to the cells, where it is used by the body to produce energy along with oxygen. Snacks high in carbohydrates are best for exercising with high intensity or endurance.
4. You don't need a lot of protein because it takes the body longer to digest than carbohydrates. To support muscle synthesis, maintenance, and repair, studies recommend consuming protein-rich meals like nut butter or yoghurt with whole-wheat toast before and, especially, after strength training.
When to eat a pre-workout meal?
1. Your pre-exercise meal's timing can have an impact on how you feel both during and after your workout. It may also affect your capacity to train at your best.
2. Avoid anything too heavy if you are planning a HIIT session or a workout that involves quick movements; a small protein-filled snack or healthy smoothie are good alternatives.
3. Before low-intensity exercise, give yourself at least 20 to 30 minutes between eating a pre-workout meal and beginning your workout.
4. A little lunch within an hour of working out can help you feel more energised and lower your risk of getting an upset stomach.
Pre-workout meals for 2-4 hours before a workout-
1. Two pieces of whole-wheat bread with banana slices and nut butter
2. Oats in a bowl with nuts and seeds
3. An omelette of eggs
4. A small serving of poached chicken with rice and sweet potatoes as sides
Pre-workout meals for 30 minutes before the workout-
1. A shake with protein
2. A modest amount of almonds and a piece of fruit
3. One small box of sliced bananas in plain yoghurt