The only proper way to “lose” weight and tighten the body without compromising health is a combination of proper nutrition and exercise. In order to achieve the desired results, it is important to know what to eat before workout and what to eat afterward. But in this article, we will focus on what to eat before workout. Remember, starving you will not achieve what you want.
A pre-workout meal is almost as important as a post-workout meal. Unfortunately, most beginners overlook the importance of this meal. It is very important that you eat the proper nutrients in your meal before training and consume them at the right time. The goal of a pre-workout meal is to prepare the body for the stresses it will exhibit during training.
Before explaining what the nutrients are about, it is important to emphasize the timing of consuming this meal. This meal should be consumed one to two hours before training, depending on the speed of your metabolism.
It takes some time for the ingested food to digest and for the nutrients to become available to the body during exercise. If you eat a meal right before your workout, your body will not be able to digest it and use it as energy.
Your pre-workout meal should contain protein and complex carbohydrates.
Complex, ie slow-digesting carbohydrates, are consumed before training. The goal is for them to be an energy source during training. This is precisely why carbohydrates with a high glycemic index, such as refined sugar, are not recommended because they cannot form the basis of a pre-workout meal.
In particular, one or two hours before the workout, you should eat foods with low and medium GI (glycemic index), which are: brown rice, oatmeal, rye bread, wholegrain pasta and the like.
Fruits such as oranges, apples, and bananas are a great addition to a pre-workout meal. After supplying yourself with complex carbohydrates, it is also helpful to have a small source of energy from fast-burning carbohydrates to start the workout yourself.
No meal without protein can be considered complete, and so can this one. Considering that the goal is to gain or maintain muscle mass, it is necessary to bring in proteins of good quality amino profile and such sources are egg whites, chicken, turkey (without skin), fish and the like.
They should not target fat intensely before training because they are slow to break down and slow down the absorption of other nutrients. Try to limit yourself to about 15 grams of fat in your pre-workout meal. However, it is helpful to know that essential fat (EFA) raise and maintains testosterone levels – a key hormone for muscle building. You can bring these fats through tuna, eggs, poultry.
The basic rule is that you do not go to workout, but it is not hungry. In the first case, you will not be able to concentrate on exercise, and in the second, your muscles will suffer because they need energy.
If you feel tired during a workout or if you notice a decrease in strength compared to past workouts, the first thing to check is the quality of the pre-workout meal.
Sixty to 65% of our body is made up of water. This fact is sufficient to emphasize the importance of adequate water intake. Losing only 2% of your body weight due to dehydration can compromise your physical and mental capacity. Half an hour before the workout, enter half a liter of fluid (best water) and just as much after the workout (fluid in the meal counts).
During strenuous physical activities, thirst is not the right measure of the timing of fluid intake. Always keep a bottle of water during your workout and drink a little every ten minutes.
It is a misconception that muscle should be fed with protein immediately after exercise, so before eating salad with tuna, steak in combination with vegetables or omelet, it is better to eat some fruit first to bring the insulin back to normal. So, first, feed your body with carbohydrates and then protein.
Meal before bedtime
We often leave the body without food for up to 10 hours during the night. In order to prevent muscle catabolism and preserve body function, eat a smaller, predominantly protein meal before bed. Casein, a protein from milk that breaks down longer and allows you to “transport” important amino acids over a longer period, a larger cup of low-fat yogurt or milk is a great choice.
Here are some bonus tips for what to eat before workout
Whole grain toast with banana and cinnamon
When it comes to preparing for training, carbohydrates are our “best friend forever”. The key is to have a mixed meal so that the release of energy during your workout is slow but steady. Whole grain toast with fruit gives you both types of carbs, with the bonus of being super easy to digest. Complex carbs will keep the oil in your engine while the fruit adds another punch of energy. Bananas are perfect for increasing your potassium levels, which drop when you sweat a lot. Spices such as cinnamon have been linked to stabilizing blood sugar and improving brain function.
Yogurt will ease the feeling you have in your stomach, and when paired with a mix of bony fruits, it can give you all the necessary factors for a long and arduous workout. Just make sure you choose a mix that is mostly made of nuts and dried fruits. Healthy dried fruit sugars provide a quick boost of energy, while seeds and nuts will maintain insulin levels during training. Just remember, the seeds and nuts are very oily, which means they need a lot to consume. If you take too many of them, you will be slower and sweat more.
If you need a snack on the way to the gym, make yourself a smoothie using your favorite fruit, a cup of Greek yogurt and some kind of granola for greater consistency. If you are buying a smoothie, check the label to make sure it is made from whey or milk-based proteins.
Oatmeal with fresh fruit
Oatmeal allows you to be more durable during training by gradually releasing sugar into your bloodstream. Adding fruit to your mash will help you increase your fluid content and keep you hydrated.
Apple and Peanut Butter / Almond Butter
This combination reduces hunger and increases energy levels just before training.
Now that you know what to eat before workout, fill up your body with the necessary nutrients and do an intense workout and you will notice a difference in the amount of energy you have.