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Your diet is one of the essential aspects of your work out regime. This is why what you eat before and after a workout directly correlates to the effectiveness of your workout session.
The general rule of pre-workout nutrition dictates that you aim to keep a macronutrient balance.
Each macronutrient represents different energy sources that will help you achieve a healthier pre-workout lifestyle.
I- To improve essential nutrients uptake before exercise, you should include the following nutrients in your diet:
- Carbohydrates
- Proteins
- Fats
1- CARBOHYDRATES
The advice is that you eat beans before working out. Carbohydrates are essential energy sources, so eating complex carbohydrates such as beans a few hours before a work out is helpful.
Before exercising, consuming a sufficient amount of carbohydrates ensures that the body has enough energy to function.
It applies to people who, among other things, participate in cardiovascular and resistance exercises.
GOOD VS BAD CARBS
Whole-wheat bread, fruit, yogurt, milk, and starchy vegetables are among the best carbohydrates for exercise.
These are unprocessed and regarded as “good.” Refined or refined carbohydrates are devoid of all valuable nutrients and, as a result, are quickly absorbed.
White rice, cookies, and white flour pasta are examples of these carbohydrates.
2- PROTEIN
Proteins are essential for muscle fibre construction, preservation, and repair. That is why it is vital to consume lean proteins. Include nuts, meat, and non-fatty dairy, fish rich in omega 3, chicken, beans, and eggs. These foods are on the recommendation list as pre-workout nutrients.
Merits of Protein as a Pre-workout Nutrient
When you do intense workouts, you can naturally cause muscle harm. On the other hand, protein consumption before training provides amino acids that prevent deterioration while also stimulating development.
Other advantages of consuming protein before exercising are as follows:
- Anabolic response, or muscle formation, is improved.
- Muscle regeneration has improved.
- Increased lean body mass and strength
- Muscle efficiency has improved.
High-protein Foods
The following are some examples of protein-rich, balanced meals: grilled chicken or turkey breast, broccoli, sweet potato, oats, fruit, and Greek yogurt.
High-protein foods that you can add to your pre-workout meal plan:
- Lean Beef
- Eggs
- Fish like salmon and tuna
- Almond
- Nuts
- Brussels sprouts
- Beans
- Shrimp
- Lentils
- Pumpkin Seeds
- Quinoa
- Soy
- Ezekiel Bread
3- FATS
Fatty foods are generally not recommended for pre-workout meals due to their slow digestion. However, combining fats with protein and carbohydrates for a healthy pre-workout diet is appropriate.
Trail Mix Nuts, for example, are high in fat but provide the protein and calories needed to build muscle mass.
Unsaturated fats, such as olive oil, avocado, nuts, and beans, are also very nutrient-dense.
II- Hydrating
Before, during, and after workouts, it’s also essential to stay hydrated. Hydration helps maintain and even increase efficiency.
Athletes should drink water at least four hours before starting training, according to the American College of Sports Medicine (ACSM). The recommended water consumption varies from 16–20 ounces to 8–12 ounces depending on the body type.
III- Optimal Consumption Time
The time you consume your meal is also a crucial factor to consider when it comes to pre-workout nutrition.
Eat a full meal of carbohydrates, protein, and fat 2–3 hours before exercising to get the most out of your workout.
However, you might not be able to eat a full meal 2–3 hours before exercising out in some situations.
It would help if you also enjoyed an excellent pre-workout meal in that situation. Bear in mind, though, that the earlier you consume before your workout, the lighter the snack ought to be.
Choose foods that are easy to digest and contain primarily carbohydrates and some protein if you eat 45–60 minutes before your workout.
Eat your lunch or snack between 30 and 90 minutes before your workout. If it’s a big meal, including grilled chicken, broccoli, and sweet potatoes, wait 90 minutes. To ensure a satisfying workout session, eat a complete meal of starch, protein, and fat 2 to 3 hours before exercising. Carbohydrates, protein, and fats are the primary components of easy-to-digest foods.
IV- The Appropriate Pre-Workout Meal, At the Correct Time
Pre-workout Foods in 1 Hour or Less:
- Protein-rich nutrition bar with a variety of ingredients. Trail Mix Nuts, for example.
- Fruit and Greek yogurt
- A single piece of fruit. You can choose between a banana, an orange, or an apple.
Meals 2 Hours before Workout:
- Cereal with a lot of grains and milk
- A protein shake made with a combination of berries, milk, banana, and protein powder.
- Initial almond butter and a grain-rich bread sandwich
- 1 cup oatmeal, diced bananas, and diced almonds
3 Hours Before Exercising, You Can Eat
- Avocado spread and blended fruit drink accompany grain-rich toast and egg omelette.
- Brown rice, lean protein, and roasted vegetables
- Sandwich with grainy pasta, lean protein, and a salad on the side
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It is essential to follow these tips to set yourself for a successful workout program. When in doubt, always keep in mind that, Carbs help your body boost glycogen reserves for increased workouts.
While fat helps your body fuel itself for slower, less intense workouts. Protein, on the other hand, helps regeneration and enhances muscle protein synthesis.
