Athletes and fitness enthusiasts are always looking for ways to improve performance and achieve their goals. Good nutrition can help your body perform better and recover faster after each workout. Adequate nutrient intake before exercise (pre-workout) can not only help boost your performance but can also reduce muscle damage.
Here’s everything you need to know about nutrition before exercising.
Importance of Pre-training Nutrition
Burning your body fat with specific and detailed nutrients before exercising will give you the energy as well as strength you need to perform better. Each macronutrient has a specific role before exercise. However, the ratio in which you need to take it varies greatly according to each individual from age, gender, weight, height and type of exercise. Macronutrients are as follows:
Your muscles use glucose instead of carbohydrates as fuel. Glycogen is the way the body processes and stores glucose, especially in the liver and muscles. For short and high -intensity workouts, your glycogen storage is your muscle’s primary source of energy.
But for longer workouts, the amount of carbohydrates used depends on several factors. This includes your intensity, type of exercise and overall diet. This is because the glycogen in your muscles is limited. When glycogen is depleted, your energy will begin to decrease.
Protein intake alone or with carbohydrates before exercise has been shown to increase muscle protein synthesis. One study showed a positive anabolic response after participants took 20 grams of whey protein before exercising. Other benefits of eating protein before exercising include:
- Better anabolic response, or muscle growth
- Better muscle recovery
- Increased strength and lean body mass
Although glycogen is used for short and high intensity exercise, fat is a source of fuel for longer and medium to low intensity exercise.
Several studies have examined the effects of fat intake on athletic performance. However, this study looked at a high -fat diet over a long period of time, rather than before exercise.
For example, one study showed how a four -week diet consisting of 40% fat increased endurance during a healthy, well -trained run.
Pre-Workout Meal Time
Your meal time is also an important aspect of pre -workout nutrition. To get great workout results you try to eat a complete diet that contains carbohydrates, proteins and fats 2 – 3 hours before you start exercising. However, in some cases, you may not be able to eat a full 2-3 hours before exercising.
If you eat 45-60 minutes before exercising, be reminded to choose foods that are easy to digest and contain carbohydrates as well as protein. This will help prevent stomach discomfort during exercise.
You can also still eat food 30 minutes before exercise. However, keep in mind that the closer it is to your meal time before exercising, your meals will be smaller and simpler.
If Your Training Starts In 2-3 Hours Or More
- Whole-wheat bread sandwiches, lean protein (chicken breast, fish, nutmeg) and salads
- Omelets and a cup of fruit
- Lean protein (chicken breast, fish, nutmeg meat), brown rice and roasted vegetables / a cup of fruit.
If Your Training Starts In 2 Hours
- Protein smoothies are made from milk, whey protein powder, bananas and mixed berries
- Whole-wheat cereals and milk
- A cup of oatmeal is accompanied by sliced bananas and almonds
- Natural almond butter and fruit preserve the sandwich on whole wheat bread
If Your Training Starts In An Hour Or Less
- Greek Yogurt mixed with fruit
- Protein bar
- Bananas, oranges or apples
Proper nutrients are very important for you to be able to give energy to your body. This is because it improves the performance and recovery rate of your muscles.
Carbohydrates help increase your body’s muscle ability to use glycogen (allowing you to do short, intense intensity workouts), while fats help move your body for longer workout sessions. Protein can help increase muscle protein synthesis, prevent muscle damage and encourage recovery. Meanwhile good hydration is also associated with improved performance (Bring a 1.5L bottle of water or more while exercising).
Pre-workout meals can be eaten three hours to 30 minutes before exercise. Still, choose foods that are easy to digest, especially if your workout starts in an hour or less. This will help you avoid stomach discomfort. At the end of the day, a simple pre -workout diet can help you perform better and recover faster.