If you’ve ever exercised on an empty stomach, you are aware of how dizzy you might become as soon as your heart rate increases. On the other hand, if you’ve ever eaten right before a workout, you’ve probably felt the severe nausea that frequently results from doing so.
To understand everything there is to know about dietary preparation for exercise, keep reading.
Do You Need to Eat Before Working Out?
Short answer: Yes. The meals you consume before, during, and after a workout can have an impact on both your comfort and performance. You can get the energy you need without stressing your digestive system by eating the correct energy foods at the right time, such as energy bars, beverages, gels, and other quickly digestible carbs.
Your Nutritional Needs Calculated
As certain exercises burn energy quickly, while others require a gradual and steady fuel supply to keep you going for the long haul, you need to arrange your meal plan based on the intensity, duration, and type of workout you intend to accomplish.
To that purpose, it’s critical to understand how much energy you’ll probably use during the activity:
- Session less than 45 minutes: You will only need a snack 30 – 60 minutes before a workout, water throughout, and a snack following it. A healthy post-workout snack (such chocolate milk) should have a 3:1 carb to protein ratio.
- Session for 1 to 2.5 hours: Aim for 30 to 60 grams of carbs per hour. This will provide you with enough carbohydrates to supplement your muscles’ glycogen stores as you exercise.
- Session more than 2.5 hours: Aim for 60 to 90 grams of carbs each hour for endurance exercises. Reduce your hourly intake of carbohydrates if you have stomach problems.
What to Look For In A Pre-workout Meal?
Although they are frequently perceived as the enemy, carbohydrates are the food group that offers us the most energy, especially before an exercise. Adenosine triphosphate (ATP) serves as the energy currency for muscles during activity. All three substances—carbohydrates, protein, and fat — can be turned into ATP, although carbohydrates are the most accessible and simple to convert. The only fuel that can be used anaerobically, or without oxygen, is carbohydrates, making them the primary fuel for intense workouts.
When it comes to protein, it’s beneficial to eat some before working out because it keeps you full and aids in muscle repair and growth.
The Best Food To Consume Before Exercise
Peanut Butter with Banana
Bananas are a simple-to-digest meal that also include potassium, which helps to provide nutrients and fight weariness.
Toast with Nut Butter
Before your workout, toast a piece of bread in the toaster and top it with a tablespoon of nut butter if you have some extra time (think: almond, cashew, or organic peanut butter). Add a few berries or banana slices on top for even more taste and healthy deliciousness.
Fruit and Oatmeal
Oatmeal is a fantastic source of energy for exercise because it is low in ingredients and high in carbohydrates.
Fruit is a great addition to any pre-workout regimen since it adds a nice rush of sugar and another portion of easily digestible carbs.
Smoothies made with one cup of fruit and two cups of vegetables are excellent before a workout since they are packed with fiber and other healthy nutrients, as well as easy-to-digest carbohydrates.
Piece of Toast with Hard-boiled Egg
The toast will give the carbs you need for stimulating your workout, while the hard-boiled egg is a wonderful source of protein. If you don’t like eating hard-boiled eggs whole, you may smear one over toast and top it with a little salt, pepper, or even avocado for a nicer pre-workout breakfast.
Dried Fruit with a Variety of Nuts
Dried fruit is another excellent pre-workout food option because fruit is a wonderful source of digestible carbs. Combine it with mixed nuts for an additional protein boost (and flavor).
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