For anyone who works out, performance and energy are some of the most important elements. Nutrition plays a very important role in improving both. With the right amount of nutrition and diet, you can achieve your workout goals in no time.
Many people know how to work out but fail at nutrition. By the time they're in the middle of their workout session, all the energy is gone and they feel drained. Why? Because of poor nutrition choices. Pre work out meal is as necessary as post work out meal. They equip you with the energy needed to complete the workout.
Here's all you need to know about pre-workout nutrition.
Know what to eat
As they say, you are what you eat. You need to know what to eat and most importantly when to eat. Timing is very important when it comes to pre-workout meals. Each macronutrient plays an important role before a workout. However, the ratio in which you need to consume them is the key. Nutrients are pretty much the same for pre and post work out meals. Their quantities vary by the individual and the type of exercise you are performing.
Let us look at the roles of different macronutrients and their effects on your performance and energy during workouts.
Your body derives most of the energy from carbs in the form of glycogen. Glycogen is the way your body stores glucose in muscles and your liver.
For short and high-intensity exercises, glycogen stores are your muscles main source of energy. But for longer intervals of exercises, the degree to which glycogen is used depends on the type of training and your overall diet. Studies have continuously shown that carbs can increase glycogen stores and utilization while boosting carb oxidation while working out. To utilize your carbs properly, it is advised that you take carbs 2-3 hours before the workout.
- Whole grain toast with peanut butter
- Almond butter and banana slices
- Oatmeal with blueberriess
- Vegetables and avocado
Countless studies have highlighted the importance of taking protein before a workout. Consuming protein before a workout has shown to increase muscle protein synthesis. Many athletes and gym-goers take a specific pre-workout protein shake to enhance their performance during the workout. Protein does not only improve your performance but also helps in muscle recovery, aids increased strength and muscle performance.
Here's a list of proteins that can be consumed before the workout
- Grilled chicken breast slices
- Whey Protein shake
- Scrambled eggs
- Protein smoothie
- Protein bars
While glycogen helps in short timed workouts, fats are known to enhance performance for long interval and low-intensity workouts. Consuming fat before work out will help you develop endurance and boost energy as well.
Here's a list of Fats that you can consume before work out
- Handful of nuts
Now that you know how nutrition works, the next thing to keep in consideration is the timing. Yes, that's right, you may be taking the right nutrition but at the wrong time. Pre work out nutrition is effective if it is taken at the right time.
To maximize the results of training, try and consume a meal that consists of protein, carbs and fat 2 hours before the workout. If you can't have a meal 2 hours before working out, don't worry you can still have a decent pre-workout meal. Just keep in the sooner you eat before working out, the smaller and simpler should be the meal. If you are eating 40-60 minutes before work out, then opt for simple proteins and mainly carbs. This will give you enough energy and also prevent any stomach discomfort during the workout.
Take care of your nutrition and work out to the best of your potential because of YOLO!
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