Prior to the workout: what should you eat to make the most out of it?

A body without its basic energy threshold met wouldn’t let you workout well enough. The lack of energy will exhaust you too soon. Let alone your ability to exert to your best during the exercises and burn calories. Food fuel is super important. What to eat and how much to have of it is equally important. In fact the timing can’t be ignored either when it comes to pre-workout nutritional plans.

In an ideal scenario you must consume food two hours prior to hitting the machines. The gap lets the food settle down in the body before it is put to work.

Good carbs intake

The healthy category of carbohydrates can be found in brown rice, whole grain pasta as well as the whole grain cereal, whole-wheat bread slices and low-on-fat yogurt.

Fruits and vegetables are an excellent source of healthy carbs. On days you are running late for the workout and have only a couple minutes to eat it is best to grab a peach or an apple and eat it before the workout.

As a rule of thumb just remember that when you prefer to consume carbs that can be easily digested by the body before workout it is a wise choice. If you do otherwise you feel sluggish as a natural consequence and that hampers your efficiency in the gym drills.

Nutrition and exercise go together to impact the overall health of the body. The two factors affect and complement each other.

Proper nutrition will fuel your workout and help the body in recovery and adaptation.

Hydrate, hydrate

Drink as much water as you can. The number of benefits this mere act of drinking water brings for the body are always exceeding expectations.

 Water is undoubtedly that elixir for the body which keeps it running at its optimum, saves from disease and ensures the organs’ functionality. For the internal health of the body and an externally clear and glowing skin you must always keep a water bottle with you.

Those who follow a workout schedule must carefully plan out their water intake intervals, and make sure they drink a certain amount of it every day. It is definitely a great idea to drink plenty of water before starting the exercise.

Just remember that you must drink water before, during and after the workout.

Pre-workout protein

The consumption of protein prior to the workout can significantly improve performance. It adds to the protein synthesis.

Not only does the muscle growth improve but also the recovery process. The dietary benefit of protein is such that it increases strength and muscle lean mass in the body. Thus, the performance during a workout naturally increases.

Having a protein-packed smoothie right before hitting the gym floor could be a good way to start. Some people like to snack, but timing is important. The eating window of half hour to three hours prior to the workout is when you can eat. What you choose to eat depends on you!

Yogurt, turkey slice, a hard boiled egg or a soy milk intake can be a few options you can take to meet the protein need.


Some snacks

Some people prefer that. And why not. You could always grab a granola bar or take oatmeal with peanut butter alongside seasonal fruits before going to the gym. Eating roasted veggies with salmon or any fish of your choosing could be a good snack too.


Pit-stop, anyone?

An athlete on a rigorous run of high-intensity training must make a pit stop during the workout. After 30-40 minutes it is a good idea to take a break for eating some nuts, raisins or just a banana.

But if your overall exercise stretch does not exceed an hour then you need not eat anything. No pit stop for you, in that case.




What to skip

Saturated fats are bad for pre-workout nutrition. Why? They take time to digest in the body, and in the process the blood and oxygen flow is directed to their digestion. Which is understandably a bad idea because during the aerobic exercises you need oxygen in ample supply from within the body.


To maximize the results you must eat 2-3 hours before starting with the workout. Timing of meal intake is the key in this. In case you can’t consume a full meal a couple hours before the exercise you go for alternatives that are conducive to your body mechanism. Because if care is not taken in this regard it could lead to stomach discomfort during exercise.

Each nutrient – macro and micro – has its own unique role in the pre-workout nutrition. So, deciding on a good ratio depending on the type of physical activity and your individual needs is important.

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