When and What To Eat Before A Workout
Article by: Abdul Moiz
When you participate in a virtual fitness challenge, it is important to know what your body needs. While training the body, it uses carbohydrates and fats from fuel foods. The easiest carbohydrates to breakdown are our main sources of energy. Therefore, it is best to stick to low GI carbs which gradually reduce energy for longer workouts.
In the form of glycogen, the body stores small amounts of carbohydrates in the liver and muscles. Therefore, it is important to ensure that glycogen stores in the liver and muscles are maximized before exercise, as they decrease during training. Carbohydrates in the diet provide most of the energy during exercise, mainly from starchy snacks that you eat before exercise.
When choosing what to eat before exercising, stick to the general rule. The most important thing is to avoid foods high in fat and high in fiber. Some foods, such as oatmeal, are high in fiber and do not spoil the stomach, but are great for providing a good source of energy. It is always best to use a good source of carbohydrates and protein in your pre-workout diet.
Ideally, it is best to eat 3 to 4 hours before your workout and breakfast yourself 1 hour before your workout. So if you plan to go to the gym at 5:30 pm, have lunch at 1:30 pm and try to have breakfast at 4 pm.
Best foods before a workout:
1. Bananas
Highly digestible carbohydrates, bananas are rich in energy and potassium, making them ideal for maintaining exercise and supplying potassium lost in sweat. As a fast-acting carbohydrate, bananas immediately boost and boost energy.
Combined with energy-free foods like oatmeal and bread, it makes the perfect combination for long and intense workouts. Ideally, bananas that release energy from eating 30 minutes before exercise are the best energy friends for athletes.
2. Wholegrain Bread
You do not have to be a scientist to know that whole grain bread is a good carbohydrate and has a low GI index. This means that energy is slowly released into the bloodstream, which provides a reliable source of energy and can last for a long time. When we are tired, tired, and try to halve the workouts, we all get the midpoint of the workout.
However, you may find that adding extra or rotten snacks to food will give you more fuel during exercise. Although it is better to stay away from white bread, bag let, bagel, etc., it is good to mix these pieces of bread with a variety of foods such as eggs, peanut butter, and chicken. Content provided. I recommend it.
3. Oats
It is best not to dine with foods and high-fiber foods, but oatmeal is an exception to this rule, as it is relatively high in fiber, but when eaten relatively early in training, inflammation can occur. You can also take a look at best exercise equipment for over 70 which can really help you to get more knowledge.
Not enough This fiber content also helps in releasing stable energy from carbohydrates, which is done with the help of high B vitamin content. Many nutritious and nutritious foods such as almonds, bananas, and peanut butter, along with oatmeal, are a great way to start your day or use it as a snack.
4. Greek Yogurt
Greek yogurt, which has twice as much protein and half of the sugar as regular yogurt, is a great way to satisfy your sweet craving by mixing a little protein and calcium before your workout.
Protein is important for you to ensure proper muscle function, and getting a good source of protein before exercise will keep your muscles healthy and ensure efficient muscle repair after exercise.
Proteins are usually very difficult to break down into fuel, but when oats, granola, fruits, honey, etc. are found, they provide the body with enough sugar and carbs to continue intensive training.
What should you drink?
Before exercising, you should consider not only your food intake but also your fluid intake. Do not stand in the gym and run with dehydration. You must be fully hydrated before exercising. Dehydration is easy to detect. When passing through water, make sure that it is as transparent as possible.
The darker the color of urine, the lower the water. Also, if you are drinking coffee then the frequency of passing urine can indicate. If you only get water once or twice a day, consider increasing the water.
When you have been exercising for less than an hour; Therefore it is best to drink water or a hypotonic drink (a drink that provides more water than carbohydrates). It is recommended for those who are in the gym or running for less than an hour.
If you are not sure if you have enough water before exercise, keep a “drinking diary”. This will help you stay hydrated and maintain your fluid intake throughout the day before exercise.
