You won the battle over apathy. You have summonsed the willpower to get to the gym and push your body to its limit.
Do yourself a favor, and make certain you fuel your workout with an appropriate pre-workout snack.
Free Download: 15 Foods To Eat Before & After Your WorkoutsWhen to Eat?
Timing is everything.
Eat too soon and you won’t receive the nutritional benefits of your pre-workout snack. Worse, undigested food will make you sluggish and tired. Tufts University recommends eating 30 minutes to 4 hours before you exercise.
Calorie consumption is key though. You should stay between 50 and 100 calories if you’re eating 30 minutes prior to a workout. When you have an hour before a workout, try to eat 100 to 200 calories. if it’s 2 hours or more prior to a workout, eat 200 to 300 calories.
Carbohydrates or Protein?
Carbohydrates are the fuel your muscles need to survive your workout.
When you consume carbs, they’re converted to glucose which is what your muscles need to keep you from feeling tired and weak. If you want to survive your exercise regimen, you’re going to need to fuel up on carbohydrates. According to the International Society of Sport Nutrition (ISSN), the need for carbohydrates increases pre-workout if you avoid carbs early in the day or consume a low-carb diet.
If you think you can skimp on protein, you’re wrong. Compared to consuming carbohydrates alone, the ISSN recommends combining carbohydrates with protein which has proven to increase endurance performance. Over the course of your workout, your body’s muscles begin to breakdown. Consuming protein not only slows the breakdown of muscles, it helps muscles recover and grow.
What about Fat?
Healthy fats are an important part of a balanced diet.
They’re excellent for controlling hunger because they digest slowly. During a workout, you need your fuel to burn energy quickly. This is why carbohydrates, which quickly convert to glucose, are the fuel of choice for a pre-workout snack. For the best results, and to avoid feeling bloated, minimize your fat consumption in pre-workout meals.
What to Eat?
Examples of carbohydrates:
- Small Fruit (banana, apple, berries, etc.)
- Oatmeal
- Granola
- Whole-wheat bread
- Rice cakes
Examples of proteins:
- Greek yogurt
- Cottage cheese
- Nuts/Seeds or Nut/Seed butter
- Eggs
- Sliced meat
- Protein powder
Have fun and be creative. Just remember to pick a carbohydrate and a protein.
A quick and flavorful idea is an apple with almond butter. Greek yogurt is a star because it combines protein and carbs. Try adding a handful of granola and a touch of honey to Greek yogurt for a quick snack on the go. If you have access to a microwave, a hearty bowl of steel-cut oats with nuts and protein powder is a dynamite snack.
15 Foods To Fuel Your Workout (Before & After)
People are often amazed at how small dietary changes can reap huge results with their fitness goals. Whether you want to build muscle or improve your cardio performance, this free report, 15 Foods To Eat Before & After Your Workout provides details on the foods you should eat to help you achieve better nutrition and a new personal best.
