Want to have more energy and recover faster after exercise? Then you should plan your pre-workout meals carefully. What you eat before working out has a direct impact on metabolism, energy, and stamina. A large meal can leave you tired and sluggish. Eating too little, on the other hand, can negatively impact your performance. So, what’s the best approach to pre-workout nutrition?
Should You Eat Before a Workout?
Your pre-workout meal can make or break your gains. Yet, many women hit the gym on an empty stomach in order to speed up fat loss. Unfortunately, fasted training is just a myth. A balanced pre-workout mealshould include slow digesting carbs and protein, such as lean meat or fish with brown rice, veggies, or whole pasta. You can also have a Greek yogurt with oats or a whey protein shake before exercising.
These foods are easy to digest and provide lasting energy with no crashes. It’s recommended to avoid simple sugars pre-workout because they may cause insulin spikes. A protein shake is the perfect option for those who are short on time or don’t have access to real food. Dietary fat may affect nutrient absorption into the bloodstream, so it’s better to avoid it before working out.
What Are the Benefits of Pre-Workout Nutrition?Thousands of studies indicate that pre-workout nutrition plays a key role in muscle growth and physical performance. Eating slow digesting carbs 15 to 30 minutes before working out will fuel your muscles and boost energy levels. As a result, you’ll be able to work out harder for longer periods of time.
Pre-workout nutrition can make the difference between an average workout and a stellar one. For best results, have a small meal containing quality protein and complex carbs with a low GI, such as Greek yogurt with fruit, oatmeal with berries or protein powder, egg white omelette with whey protein, or an energy bar.