What you eat before your workout sessions is crucial in determining your performance and achieving health goals.
For people like you who are keen on exploring the nutritional requirements for a fitter body, here’s a comprehensive guide on what you can include in your pre-workout diet.
Role of Nutrition in Workout Plans
Your body needs energy and strength to perform better during your workouts. The macronutrients and micronutrients ensure appropriate energy levels, helping it optimize performance and minimize muscle damage.
One pertinent factor that needs to be addressed is whether you should eat before a workout. It is recommended to abstain from eating a heavy meal immediately before you begin your workout. Instead, you can drink some fluids to keep yourself well-hydrated or munch on a healthy snack that can sustain your energy at the gym.
Some experts suggest that light exercises for a short duration could also be done on an empty stomach in the morning, although your body should be given the required nourishment with healthy food post-workout. Some studies indicate that exercising before breakfast increases fat oxidation.
Food to Include to Fuel Your Workouts
Carbohydrates
Carbohydrates are an essential nutrient for your body, known as energy-giving foods. Studies reveal that carbohydrates are a necessary source of energy during exercise. When you exercise, your muscles derive glucose from carbohydrates to fuel the workout. Glucose is mainly stored in the liver and muscles of your body in the form of glycogen. Whether you engage in short or high-intensity exercises, the glycogen stores become the energy source.
As your muscles store glycogen in limited amounts, its depletion could cause a drop in output levels and workout intensity. Carbohydrates can increase glycogen levels and enhance the oxidation of carbs during exercise, so adding some carbohydrate sources can fuel your body before a workout. For health enthusiasts who exercise for a long time, the requirement for carbohydrates depends on factors such as the workout intensity, form of training, and overall diet.
Aside from serving as a significant pre-workout nutrient, carbohydrates can help your body recover after a workout. Moreover, it can prevent your body from becoming hypoglycemic. If your next question is which form of carbs can be consumed, here’s what you can include in your diet.
Simple carbs are easily absorbed by your blood cells and can be consumed an hour or even 30 minutes before a workout. Bananas, dried fruits, fruit smoothies, and crackers can be included.
A couple of hours before your workout, you can consume fruits, whole-grain pasta or bread, sweet potatoes, brown rice, etc. Complex carbs containing more than three types of sugars can be a good choice, especially post-workout, as they contain more fiber and help rebuild glycogen stores, which are important for your body's recovery.
Proteins
Protein is also regarded as body-building food. When consumed before a workout, this macronutrient can improve your workout performance. It helps muscle growth and recovery, enhances muscle mass, and increases strength.
Natural lean protein sources in a pre-workout diet include dairy, nuts, eggs, soy, lentils, beans, fish, chicken, tofu, turkey, etc. However, if you ingest any of these protein forms before a workout, leave a gap of at least 2 hours between food and exercise.
A variety of protein shakes have also emerged popular in the market. It is important to note that not all protein supplements are created equal. While they may make a convenient choice to fulfill your daily protein requirements, ensure you only buy certified products. Reading the label to check the ingredients can save you from procuring a supplement containing banned substances, added sugar, or fillers. Also, note that most protein supplements contain growth hormones aiding muscle growth. That is why these are not suitable for kids and pregnant and lactating mothers.
Fats
Why are fats featured on your essential nutrients list for pre-workout? Fat is a vital source of fuel for your body. It is required in some amounts, especially when undertaking high-intensity, long, or moderate workouts. Although an essential energy source, only healthy fats may benefit your body. Food containing trans fats or saturated fats should be avoided before a workout.
Some highly nutritious healthy fats, such as avocados, nuts, and seeds, can be included in your pre-workout meal. Eating high-fat meals before a workout can dilute the purpose of your exercise. Fats take more time to digest than carbohydrates, which means that your body may not be able to break down or absorb fats readily before you begin your exercise.
So, if you eat 30 minutes to an hour before a workout, here are some options.
- Whole grains are complex carbohydrates that can load you with energy and gradually release carbohydrates into your body. If you are scouting options that enable sustaining energy levels through endurance workouts for more extended, whole grains, such as quinoa, millet, yogurt, etc., would be a good choice.
- Oats are a powerhouse of energy. You can top them up with mashed banana or dry fruits.
- Bananas are high in carbohydrates and can keep you well-fueled for a prolonged workout. You can also make a banana shake with some skimmed milk.
- Eggs can offer substantial protein. You can always combine it with whole-wheat bread to boost your energy quotient.
- Protein supplements can boost muscle protein synthesis when taken before your workout.
- Fruity or veggie smoothies: Freshly churned-out smoothies with seasonal fruits and vegetables can boost your energy levels before a workout. You can also add fresh yogurt to improve consistency. Avoid adding sugar or artificial sweeteners to your smoothie.
Water
As you work out, your body starts producing heat and loses water in the form of sweat. It is essential to prevent excessive fluid loss by ensuring your body gets enough electrolytes before a workout. While drinking enough plain water can keep you hydrated and replenished, it can also sustain and improve performance.
Some sodium in your water could help retain fluids throughout the workout. However, if unsure, you can consult a medical professional to ensure additional sodium doesn’t cause harm or trigger an underlying condition.
Water also regulates your body's temperature, eliminates toxins, and can keep muscle cramps at bay. Moreover, after a workout, when your body has spent much energy, drinking water can transport nutrients to different parts of your body, revitalizing it.
The Relevance of Meal Timing
The timing of your meal is an indispensable aspect of pre-workout nutrition. If you are eating a full meal, it should be taken at least 2-3 hours before you start your workout. A balanced meal containing adequate carbohydrates, protein, and healthy fats can optimize your workout's results.
If you eat 30-60 minutes before exercising, consider smaller portions of foods that are simpler to digest. Make sure to include simple carbs and proteins, even if the portion size of your meal is small. Large portions of food can be heavy on your stomach, especially if you snack just before your workout, and can create discomfort.
Supplementation
Supplements can enhance your overall performance and can come in handy if you are seeking to top up your diet with additional nutrients required before a workout. Choosing the right supplement is crucial. Add creatine, branched-chain amino acids, and Beta-alanine supplements to your pre-workout diet. However, use the recommended dose or what suits you best. Alternatively, seek a doctor’s advice on whether and how to consume such dietary supplements.
Concluding Thoughts
To summarize, your pre-workout diet should contain the right nutrients to fuel your body. Hence, carbohydrates, small amounts of healthy fats, and proteins can be included. Good hydration is an equally essential component that should be considered before you begin your exercises.
Adopting simple pre-workout nutritional practices can help you achieve your fitness targets. If you plan a meal, eating 3-4 hours before the workout can keep your body nourished without leaving it feeling full. You can also snack on healthy small bites, rich in carbs and proteins, half an hour before you exercise. You can try reliable protein supplements to aid the performance and recovery process.