What to Eat Before a Workout?Knowing how to expedite your workout for optimal results, preferably without scoring, is complex and varies from person to person. Some people like to get up early in the morning to exercise on an empty stomach, but that's only for some. If you are training during the day, you should eat in advance and pack your pre-workout foods. You also need to eat right so you can finish your workout without feeling lethargic from overeating or tired from too little. Read on to find out what to eat before a workout.
Which foods should you eat before a workout?
The three macronutrients are:
- Carbohydrates
- Protein
- Fat
Carbohydrates
Carbohydrates are your primary source of energy. Generally speaking, the harder you train, the more carbohydrates you require. Try to include high-fibre carbohydrate foods in each meal.
- Wholegrain bread, rice, and cereals
- Sweet potato
- Beats (like beans, peas, and lentils)
- Brown rice and pasta
- Fruits and vegetables
Protein
Several studies have demonstrated that pre-workout protein intake may improve athletic performance.
Eating protein (either alone or with carbohydrates) before exercise has increased muscle protein synthesis.
- Lean meats, fish, poultry
- Plant-based proteins such as pulses, nuts, seeds, soy, and Quorn
- Low-fat dairy
- Eggs
Fat is an essential part of a healthy diet. Choose healthy unsaturated fats in moderation.
- Nuts, olives, seeds, and avocado
- Unsaturated oils and spreads such as olive, rapeseed, or sunflower oil
- Oily fish such as salmon, mackerel, and sardines
The timing of your meal is key
Before a workout, choose fibre-rich carbohydrates for slow-release energy and cut back on protein. For example, if you exercise at lunchtime, you can eat porridge made with low-fat milk and fruit or eggs with whole-grain toast for breakfast. Or, if you do workout in the evening, you can have chicken and rice for lunch.
If you're going for a morning run or to the gym and have yet to eat, have a light snack that's easy to digest.
Choose foods that contain carbohydrates. That includes bananas, low-fat plain yogurt, low-fat soft cheese crackers, smoothies, and low-fat milk. Avoid foods high in fat and fibre as they take longer to digest and can cause stomach upset during exercise.
Why we need To Eat Before A Workout
Now that you understand what you should eat before your workout, let's discuss why you should eat it. Unless you do this cardio between 6 am and 7 am, your body needs to be fueled before every workout.
Ultimately, you have to imagine your body as a car. You can't expect to go 150 miles (almost 150 miles) without a full petrol tank, right? If your goal is to perform and train at peak performance, you must ensure your body is getting enough fuel. If you aren't providing yourself with the energy and nutrients, you may not see results as quickly as you need to. Additionally, not eating correctly before a workout increases your chances of illness and injury.
Conclusion
No matter which food you choose before a workout, make sure it's nutritious. Eat carbs and protein, and include other nutrients to help your body go all out without crashing. And fuel your workouts the right way. With so many delicious options, get creative and stay motivated with tons of delicious food to fuel your workout. Do you have any thoughts on what to eat before a workout? Comment below; we’d love to hear your thoughts.