Things To Eat To Accomplish A More Effective Workout Session
Because each class of food has its benefits, this might lead you to think you can have whatever meal you want before exercising. However, that is not the case. The law of pre-workout nutrition advises that you try to maintain a balance of macronutrients. Each macronutrient represents various sources of energy that catalyzes a healthy pre-workout lifestyle.
The nutrients that you should include in your diet to promote nourishment before exercising are:
- Carbohydrate
- Protein
- Fats
CARBOHYDRATES OR CARBS
Eating beans before a workout session is highly recommended. Complex carbohydrates like beans 2-3 hours before working out are beneficial as carbohydrates are essential energy sources. Intake of the adequate quantity of carbohydrates before exercise makes sure the body is infused with enough energy to perform. It is valid for people who engage in cardiovascular and resistance exercises, amongst others.
GOOD VS BAD CARBS
The best exercise-boosting carbs include whole-wheat bread, fruit, yogurt, milk, and starchy vegetables. They are unprocessed and considered “good”. Refined or processed carbs are stripped of all beneficial nutrients and as such absorbed very fast. Those carbs are white rice, cookies, and pasta made with white flour.
PROTEIN
Proteins are important for internal processes such as construction, preservation, and repair of muscle fibers. Lean proteins such as nuts, meat, dairy, fish, soy foods, chicken, beans, and eggs are highly advisable as pre-workout nutrients for the betterment of conduct.
Merits Of Protein As A Pre-workout Nutrient
Muscle damage naturally occurs when you undergo intensive exercises. However, the consumption of protein before training provides amino acids which contain the increase of deterioration as well as stimulating growth. Try to consume about 20-30 grams of protein before exercise because it synthesizes muscle protein for a long time. Proteins keep your body energized and improve muscle performance
High-protein Foods
The following are some of the healthful meals that are rich in protein: Oats, fruit and greek yogurt, grilled chicken or turkey breast, broccoli, sweet potato.
Other high-protein foods you should try out are:
- Lean Beef
- Eggs
- Fish like salmon and tuna
- Almond
- Nuts
- Brussels Sprouts
- Beans
- Shrimp
- Lentils
- Pumpkin Seeds
- Quinoa
- Soy
- Ezekiel Bread
FATS
Generally, fatty foods are not advisable for pre-workout meals because of its slow digestion process. Nonetheless, it is acceptable to combine fats with protein and carbohydrates for a balanced pre-workout diet. For example, Trail Mix Nuts are high in fat but provide the protein and calories needed to gain muscle mass. Additionally, unsaturated fat such as olive oil, avocado, nuts, and seeds are also are highly nutritious.
HYDRATION
Hydration is also vital for your body before, during, and after workouts. Proper hydration has proved to sustain and even improve performance. The American College of Sports Medicine (ACSM) advises athletes to drink water at least four hours before workout commences. The intake of ounces of water recommended ranges from 16–20 ounces and 8–12 ounces depending on the body type.
Consumption Time Factor
Ensure you eat your meal or snack between 30 to 90 minutes before your workout. Wait 90 minutes if it is a large meal such as grilled chicken, broccoli, and sweet potatoes. Try taking a full meal of carbohydrate, protein and fat 2 to 3 hours before exercise to achieve a satisfactory outcome of the workout session. Foods that are easy to digest will mainly contain carbs, protein, and fats.
Enjoy The Proper Pre-workout Meals At The Right Time
1 Hour Or Less Pre-workout Foods
- Nutrition bar with protein and a range of ingredients. E.g., Trail Mix Nuts
- Greek yogurt and fruit
- A single fruit. You can either have a banana, orange or apple
2 Hours Before Workout Meals
- Grain-rich cereal and milk
- A protein shake that consists of a blend of berries, milk, banana, and protein powder
- Original almond butter and sandwich made from grain-rich bread
- One cup of oatmeal paired with banana and diced almonds
Meals You Can Have 3 Hours Before Exercising
- Grain-rich toast and egg omelet paired with avocado spread and blended fruit drink
- Lean protein, brown rice, and roasted vegetables
- Sandwich made with grain-rich bread, lean protein, and a side salad
