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WHAT TO EAT BEFORE A WORKOUT

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Looking for strategies to enhance your endurance before a workout? Fear not, we have you covered!
We all share a common goal of optimizing our workout sessions, and achieving this hinges on fundamental principles. Nutrition and dietary choices are just as crucial as the quality of your exercise regimen in overall fitness. Pre-workout nutrition acts as the fuel that powers your workout, which in turn greatly affects your stamina and vitality.

IMPORTANCE AND ADVANTAGES OF PRE-WORKOUT NUTRITION

Choosing the right pre-workout foods helps the body to excel in training, fasten recovery after exercise, enhance muscle growth, reduce bodily stress, and boost strength. It also improves cognitive function, aid in fat loss, sharpen focus, and lower the risk of injury.

Pre-workout nutrition

ROLE OF EACH MACRONUTRIENT

Each macronutrient plays a unique role in body, but prior to a workout, it’s recommended to consume a combination of carbohydrates and protein. This combination sustains energy levels and promotes the development of lean muscle.

EASILY DIGESTIBLE CARBOHYDRATES

Ingesting a rich source of carbohydrates before your workout helps maintain stable blood sugar levels during high-intensity exercise. Since glycogen stores are limited, easily digestible carbs serve as the primary fuel source and replenish glycogen stores in muscles and the liver.

COMPLETE PROTEINS

Pairing protein-rich sources with carbohydrates facilitates protein synthesis while mitigating muscle breakdown. This combination leads to increased lean muscle mass, fasten recovery, and enhanced performance.

HEALTHY FATS

Healthy fats also play a role in your training regimen. They serve as a fuel source for longer, moderate/low-intensity workouts, offering energy at a slower but more efficient rate. Furthermore, fats take longer to digest than other nutrients, so if you opt for fats before your workout, consume them 1-2 hours in advance.

WHAT TO CONSUME BEFORE A WORKOUT?

It’s vital to recognize that pre-workout nutrition is equally essential as post-workout and intra-workout nutrition. To maintain high energy levels, here are some pre-workout nutrition options to consider:

  1. Greek yogurt with fruits, nuts, or granola.
  2. Oatmeal topped with sliced bananas and nuts.
  3. Various fruit smoothies.
  4. A protein bar.
  5. Cereals with low-fat milk.
  6. A handful of nuts.
  7. An apple or a banana.
  8. Scrambled eggs with whole-grain bread.
  9. Granola bars.
  10. Whole-wheat bread with peanut butter.
  11. Chocolate milk.
  12. Nut butter on whole wheat bread with sliced bananas.
  13. Grilled chicken with side vegetables.
  14. Seasoned chicken with rice.
  15. A sandwich with smoked chicken and vegetables.
  16. Protein powders mixed into your preferred beverages.
pre workout meal

TIMING IS CRUCIAL!

The timing of your intake is a pivotal factor in reaping the maximum benefits. Consume a full, balanced meal at least 3-4 hours prior to your workout. Following that, opt for a light, easily digestible carbohydrate or protein-rich snack 30 minutes before your training.

IN SUMMARY

Carbohydrates and proteins play crucial roles among the three macronutrients. Be cautious of timing and maintain proper hydration during your training sessions. Choose from the suggested food options for your pre-workout nutrition to increase your energy and promote a speedy recovery.

Fariha Batool
Fariha Batoolhttps://sportsmen.pk
Dr. Fariha Batool is a certified dietitian with 3 years of experience. Her mission is to re-shape the nutritional habits and behaviors of our next generation to optimize their long-term health and reduce the likelihood of obesity, cancer and chronic diseases.

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