The best food before exercise depends on the type of exercise you do and your goals for exercising. For example, protein-rich foods may be the best choice for building muscle and doing endurance training. If you want to get the most out of your workouts, you need to pay as much attention to nutrition as you do to your workouts. Read more about pre-workout foods at BingMag Meg.
What pre-workout foods are good?
When choosing a food to eat before exercise, it is important that the food has the right balance of macronutrients. Macronutrients are the constituents of nutrients that the body needs in large quantities to function properly. These macronutrients are:
Macronutrients are the body's main sources of energy. But they can have different functions and their role in pre-workout foods is different.
Protein is an amino acid supply for the body and its existence to perform a large number of bodily functions such as It is necessary to build, maintain and regenerate muscle fibers. Eating foods high in protein before exercise can improve your athletic performance, so the best pre-workout food should be high in protein.
Why should you include protein in your pre-workout diet?/h4>
Protein can increase the volume of muscle mass, which is due to endurance and strength training.
Intense strength training damages muscle tissue, but protein intake, the amount of amino acids. Increases the body. This increase reduces the breakdown and destruction of muscle tissue, synthesizes muscle protein and stimulates muscle growth.
Consuming 20 to 30 grams of protein before exercise can increase muscle protein synthesis. Which lasts for several hours.
Foods rich in protein
Below is a list of some of the foods that have the most protein. Include these foods in your pre-workout diet.
- Fish like salmon and tuna
Anyone looking to build muscle should take as much during the day Get enough protein.
Food research has consistently proven that eating 1.6 to 1.8 grams of protein per kilogram of body weight is enough to build muscle. Some sources recommend that you eat more protein than this, but the more protein you eat, the less effective it will be on increasing muscle mass.
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Carbohydrates are the body's most important source of energy. Getting proper nutrition through your diet does not have to be complicated. This is especially true for people who do aerobic or endurance exercise.
Of course, there are different types of carbohydrates, each of which has a different effect:
- Carbohydrates Simple: Simple carbohydrates are sugars that increase energy rapidly. A common source of these carbohydrates is white bread.
- Complex carbohydrates: These carbohydrates contain fiber or starch, which provide a slower, longer-lasting source of energy. Whole grain foods are a good source of complex carbohydrates.
Which type of carbohydrate is best for pre-workout?
Complex carbohydrates have several benefits, for example:
- Simple carbohydrates are short-term sources of energy. If the pre-workout meal is high in simple carbohydrates, the person may feel low in energy before the workout. Complex carbohydrates provide energy continuously over a longer period of time.
- Complex carbohydrates are the building blocks of foods that are high in nutrients, such as beans. Simple carbohydrates are usually part of foods that have little or no nutritional value, such as chocolate and cakes.
- Foods that contain complex carbohydrates have a lower glycemic index than foods that contain simple carbohydrates. Low glycemic index foods do not increase blood glucose levels and increase the risk of type 2 diabetes.
The body digests complex carbohydrates later than simple carbohydrates.
To increase energy before exercise, one should consume complex carbohydrates 2 to 3 hours before and simple carbohydrates 30 to 60 minutes before.
Foods containing complex carbohydrates
Here are some examples of healthy foods with complex carbohydrates: Broccoli, sweet potatoes and other vegetables. Wholemeal pasta. Beans.
Fruits are the best source of simple pre-workout carbohydrates. Bananas are a popular choice because they are high in potassium and simple carbohydrates.
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Fats are another major source of energy.
Medical experts recommend avoiding high-fat meals before exercise because the body digests fats more slowly than carbohydrates. This means that the body may not be able to break down and absorb fat before exercise.
Can pre-workout fat be beneficial?
Before exercise, it is best to Eat a meal that focuses more on protein and carbohydrates than fat.
However, it is important to include healthy fats in other meals in your balanced diet. It should also be noted that not all fats are healthy. Some types of fats, including saturated and trans fats, can have a negative effect on the overall health of the body. . For example, unsaturated fats have a wide range of health benefits. Here are some foods rich in unsaturated fats:
- Nuts and nuts
- Olive oil
- Bread sandwich Wholemeal, lean protein with a little salad
- Egg omelette and wholemeal toast with avocado and a cup of fruit
- Lean protein, brown rice and roasted vegetables li>
- Protein smoothie made from milk, protein powder, bananas and berries
- Cereals Wholemeal and milk
- A cup of oatmeal with bananas and sliced almonds
- Almond and fruit butter on wholemeal bread
- Greek yogurt and fruit
- Nutrition bar contains nutrients like nuts
- A piece of fruit, like a banana, Oranges or Apples
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When should we eat a pre-workout meal?
Ideally , One should eat a meal rich in complex carbohydrates and protein 2 to 3 hours before exercise. Taking time for a few hours after eating gives the body enough time to digest food.
Instead, a person may skip a smaller meal that consists of more than just carbohydrates. Has been preferred. In this case, you should eat these foods 30 to 60 minutes before your workout.
A few examples of pre-workout foods
What foods you eat before training and how much depends on the type, duration and intensity of training.
A general and useful rule in this regard, That is, eat a combination of carbohydrates and protein before exercising.
If you eat fat with a pre-workout meal, you should eat it at least a few hours before your workout.Here are some examples of balanced pre-workout meals. You can get ideas from these examples and adjust your diet accordingly:
If your workout starts in 2 to 3 hours or more:
If your workout starts within 2 hours:
If you exercise It starts in an hour or less:
Remember that you do not need to eat several meals before exercise at different times. Choose only one of these. For best results, try different schedules and nutrients to find the best pre-workout food.
Take a pre-workout supplement
Supplementation is very common among athletes. These products can improve your athletic performance, increase physical strength, increase muscle mass and reduce fatigue.
Here are some pre-workout supplements to take. If necessary, it can improve your athletic performance and get the best results from your exercise.
Consumption of 2 to 5 grams of creatine monohydrate per day is effective.
Caffeine Caffeine, in addition to its many other benefits,
improves performance, increases strength and endurance, reduces
fatigue, and stimulates fat burning. Caffeine can be obtained
naturally from coffee, tea and energy drinks, but it is also
present in special pre-workout supplements and pills.
It does not matter how you consume caffeine because it affects your performance. It is usually the same in both types of consumption.
The maximum effects of caffeine are observed 90 minutes after consumption. However, it has been shown to be effective even if taken 15 to 60 minutes before exercise. BCAAs BCAAs are essential amino acids for valine. They are leucine and isoleucine. Studies have shown that taking BCAAs before exercise helps reduce muscle damage and increase muscle protein synthesis. A dose of 5 grams or more of this supplement, at least one hour before exercise, is effective.
Beta-alanine is an amino acid that increases carnosine muscle stores. Research has shown that this supplement is very effective for short and intense workouts. This supplement is effective in increasing exercise capacity and muscle endurance while reducing fatigue.
The recommended daily dose for this supplement is 2 to 5 grams, which should be at least 0.5 grams before exercise.
Combination Supplements Before Exercise
Some people prefer products that contain a combination of the supplements listed above.
Composition of these ingredients may Caffeine, creatine, beta-alanine, branched-chain amino acids, arginine and B vitamins are among the most common supplements used in these products.
Numerous studies have shown that these pre-workout supplements increase efficiency and effectiveness, increase strength and endurance, anaerobic power, reaction time, concentration and alertness. The dose of these supplements depends on the product, but it is generally recommended that you take them about 30 to 45 minutes before exercise.
Don't forget to drink water
Sometimes we focus so much on supplements and food before exercise that we forget to drink water. The body needs water to perform its activities. Adequate water intake before and during exercise will improve and maintain your athletic performance. Likewise, dehydration reduces the body's athletic performance.
It is recommended that you drink both water and sodium before exercising. This combination improves fluid balance.
American College of Sports Medicine (ACSM) Drink 0.5 to 0.6 liters of water at least four hours before exercise and drink 0.23 to 0.35 liters of water. Recommended up to 15 minutes before exercise.
To maximize your body's athletic performance and post-workout recovery, you need to get enough nutrients before your workout. Carbohydrates The body's ability to use glycogen to provide energy. Increase for strenuous exercise. Fats keep the body energetic for longer. Protein intake also improves muscle protein synthesis, prevents muscle damage, and improves recovery. Drinking enough water also improves the body's ability to exercise. The best pre-workout food should contain these macronutrients.
Pre-workout foods You can eat 3 to half an hour before a workout. Choose foods that are easy to digest, especially if you are an hour or less away from exercising. With this in mind, you can prevent problems such as stomach upsets.
There are many supplements on the market that can improve the body's athletic performance and speed up recovery. Do not forget that having a proper diet is very important for weight loss and muscle building. Exercise and diet both together make for a beautiful and healthy body.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Sources: Healthline, Medicalnewstoday