There’s no harm in eating prior to hitting the gym. Food can help you realise your fitness goals by providing your body with a stream of energy it requires during that strenuous workout.#
Eating the right kinds of foods before your workout will also help speed up recovery. Each macro nutrient has a key role before a workout. But the ratio in which you need to eat them varies from person to person and the type of workout.
You must realise that exercising on an empty stomach can decrease your blood sugar levels, leading to fatigue. Knowing the kinds of foods to eat before workout is the key to realising your fitness goals. Below we have compiled a list of best foods to eat before training.
When it comes to getting ready for workout, bananas are your best friend. During workout, the body loses potassium through sweat, and extended periods of exercise can significantly minimize your potassium levels. Bananas pack a healthy punch of potassium which helps in maintaining muscle as well as nerve function. Bananas are also rich in fast-acting carbs which provide your body with the fuel it needs during workout. Most nutritionists especially recommend this fruit an hour before exercising to allow enough time for digestion. Alternatively, consume a banana after workout to restore the body’s nutrients.
Consume a wide array of fruits—apples, tomatoes, stone fruits, berries to name a few. Fruits are an excellent pre-workout food as they contain high-quality nutrients, are easily digestible, and boast the key combination of complex carbs which provide the body with a steady stream of energy throughout the workout session. If you are not a fruit person, you can make smoothie with blueberries, strawberries and yogurt which is rich in magnesium. You can also toss in pineapple, which is loaded with iodine to help regulate how fast your body burns energy. If smoothie is not your cup of tea, fruits with peels such as apples are excellent choices.
Protein shakes are among the most popular supplements out there. You won’t find these drinks only in supplement stores; they are also found in food and grocery stores. If you are in haste, protein shake can solve all of your pre-workout issues. We need protein for tiptop health; it helps in building and repairing cells. By drinking a shake with a great source of quick releasing protein like whey protein, with simple carbs, your body can get all the nutrients its need. You can as well add such carbs as bananas or oats on your shake to keep you energized for an extended period of time.
Nuts and seeds
Eating nuts and seeds before a workout can give your body the energy it needs as they cover almost all your macro-nutrient bases, including protein, carbs and fat. Eating nuts before the exercise can also provide your body with the energy it needs to keep you going during the exercise. They are also loaded with fiber to control your blood sugar levels. Keep a bowl of mixed nuts in your bag to stay energetic throughout the workout session. There are many different types of nuts sold in food stores, and come in many different forms.
While egg yolks contain more fat, it is not a perfect pre-workout snack for a number of reasons. The fat is metabolized slowly. As such, it is more likely to make you feel sluggish and full during the workout session. For this reason, egg WHITES are a great pre-workout option.
They are an excellent source of muscle-building protein as well as amino acids, meaning they promote muscle growth. While egg whites are among the best pre-workout snacks, that does not mean you should consume too many egg whites before hitting the gym.
Greek yogurt packs a healthy punch of protein and carbs required for a workout, but has less sugar than a normal yogurt.
Delicious by itself or blended with fresh fruit, Greek yogurt is a healthy pre-workout snack. Providing you are not lactose-intolerant, Greek yogurt should give you an energy boost that’s easy on your stomach.
The yogurt may be found in most varieties – plain, with fruit or with honey. The plain variety contains the most protein and fewer carbs, considering that both fruit and honey pack a lot of sugar. The great news, however, is that the three varieties fall within the range of 11g. to 20g. of protein per serving.
So there you have it! The best foods to eat before training.
These foods will give you the energy you need throughout the workout session. Keep off fatty foods prior to working out as fat metabolises slowly and this may leave you feeling full and sluggish during the workout. You’ve been warned!