As an athlete or fitness enthusiast, it is paramount to have a nutrition plan that you follow at all times. Just like a workout schedule, what you eat before, during and after workouts plays a major role in your success. This is why it should be thoroughly considered and planned to ensure that you do not have any challenges.
For today, we will focus on the pre-workout diet and everything that you need to know about it. Most importantly, the timing and the reasons for this will be examined. By the end of this article, you will be a better nutrition planner for your fitness goals.
Pre-Workout Diet: Carbohydrates
Basically, carbs are the most important pre-workout food because they supply energy to the diet. The glucose gets absorbed into the muscles, and it is then converted into fuel necessary to perform your training without any fatigue or challenges. Carbs should be eaten between 30 and 15 minutes before the workout depending on how fast they are digested. Focus on carbs that are easy to digest and those that have other benefits like vitamins and minerals.
- Bananas – this is also called power food by athletes because it is packed with a lot of energy. On top of direct glucose, it also has potassium, which helps the body’s metabolism and proper functioning.
- Oats and wheat – when eaten whole, you can rest assured that you will get both carbs for energy and other nutrients like B vitamins.
- Starchy fruits – other than bananas, starchy fruits like mangoes are rich in sugar, and this helps injects direct energy into the body. They are also rich in vitamins and minerals.
- Pasta – it provides easy to digest and use carbs that are needed by the body for ideal functioning. The good thing is that pasta goes well with other foods like meat, dairy and even vegetables, which makes this food very appropriate as part of a pre-workout diet.
Pre-Workout Diet: Protein
On top of visiting this webshop for your fitness enhancement supplements, you need a sufficient supply of protein to ensure that your muscles are ready for the workout ahead. Just before the training, many athletes drink their protein shakes because this will inject nutrients into the muscles. Many people think that protein taken before exercise will help the muscles bulge, but this is not the case. The protein assists the cells in recovery immediately after training. The growth of the muscle cells is aided by protein foods that are consumed before, during and after training.
- Pre-workout protein should be easy to digest so that you are ready to work out 30 minutes after your meal. Here are some excellent examples.
- Dairy products like yogurt and milk, which are best included in shakes
- Nuts like almonds, groundnuts and walnuts
- Poultry like chicken and turkey and their products like eggs
- Legumes and their products like soy milk
On top of eating these two food groups, fruits and water play a major role in supporting workouts. The former supply vitamins and minerals while the latter keeps your body hydrated. Generally, this meal should be eaten 30 minutes to 1 hour before the session begins. If you are not sure of what to eat and drink before your workout session, consult a nutritionist and fitness professional for more guidance.