Why its Important to eat before Workout ?

Importance of Eating before Workout

Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals.

Good nutrition can help your body perform better and recover faster after each workout.

Optimal nutrient intake prior to exercise will not only help you maximise your performance but also minimise muscle damage.

What to Eat Is Important ?

Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.

Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by individual and the type of exercise .

Carbohydrate:

Your muscles use the glucose from Carbohydrate for fuel.

For short- and high-intensity exercise, your muscle and liver stores of glycogen are your muscles’ main source of energy.

But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet .

Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish .

Studies have consistently shown the ability of carbs to increase glycogen stores and utilisation while boosting carb oxidation during exercise .

Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximise glycogen stores.

Protein:

Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.

Consuming protein alone or with carbs prior to exercise has been shown to increase muscle protein synthesis.

Benefits of eating protein before exercise include:

• A better anabolic response, or muscle growth .
• Improved muscle recovery .
• Increased strength and lean body mass .
• Increased muscle performance.

The Timing of Your Pre-Workout Meal Is Key

The timing of your meal  is also an important aspect of pre-exercise nutrition.

To maximise the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise.

However, in some cases you may not be able to get in a full meal 2-3 hours before working out.

In that case, then you can still eat a decent pre-workout meal. Just keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be.

So if you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein.

This will help prevent any stomach discomfort during exercise.

Summary: It’s recommended to consume a full meal 2-3 hours before your workout. For meals eaten sooner before your workout, choose simpler carbs and some protein.

Some Examples of Pre-Workout Meals

Which foods and how much to eat depends on the type, duration and intensity of the workout.

A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.

If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout.

Here are some examples of balanced pre-workout meals:

If Your Workout Starts in 2–3 Hours or More

• Sandwich on whole grain bread, lean protein and side salad.
• Egg omelet and whole grain toast topped with avocado spread and a cup of fruit.
• Lean protein, brown rice and roasted vegetables.

If Your Workout Starts Within 2 Hours

• Protein smoothie made with milk, banana and mixed berries.
• Whole-grain cereal and milk.
• A cup of oatmeal topped with banana and sliced almonds.
• Natural almond butter and fruit preserve sandwich on whole-grain bread.

If Your Workout Starts in 1 Hour or Less

• Greek yogurt and fruit.
• Nutrition bar with protein and wholesome ingredients.
• A piece of fruit such as banana, orange or apple.

Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.

For best results, experiment with different timings and compositions of your pre-workout meal.