Pre-Workout Nutrition: What to Eat Before a Workout?
Most people don’t want to eat before a workout. They think that they will be full, bloated, or even get cramps as they lift weights, jog, or train. Depending on the type of workout that you do, this may be the case.
However, it’s important that you understand the truth about eating before a workout. It will help you to know what the best choice is for you as you prepare to do your exercise. If you want to be healthy and have energy as you work out, read on to find out what to eat before a workout.
Why Eat Before a Workout?
The reason that you want to eat before a workout is to provide your body with fuel. You already burn a certain number of calories throughout the day, thanks to the activities like walking, driving, lifting things, cooking, and so on.
Exercise is consuming more fuel than normal, which means that you’ll burn more calories than you usually do. To provide energy to fuel your body, eating before a workout is highly recommended.
Now, many joggers will tell you that eating before a workout can cause cramps, acid reflux, and other problems. This much is true, and eating and drinking before an aerobic workout can cause these negative side effects.
The key is to eat a light snack that will provide quick energy for your workout, but early enough that your body will already have mostly digested it when you need that energy. If you eat a light snack, you can do an aerobic workout about 30 to 45 minutes later.
With resistance training and weight-lifting, on the other hand, you want to eat more and earlier. If you eat about 60 minutes before your weight training session, your body will have time to digest the food.
You will want to eat food that will take time to burn, but that will fuel your muscles. Your muscles will need lots of energy if you are going to be lifting weights, and eating the right foods will be the key to fueling your muscles with all the power they need for your workout.
What to Eat Before a Workout
Getting ready for your workout? Here are a few things you need:
If you want to make it through your exercise program without your muscles giving out, you need to hydrate. Water will keep your muscles working properly. It will prevent dehydration from thickening your blood. (A 2% increase in blood concentration will result in a 12 to 15 percent decrease in muscle function.)
Start drinking water at least 90 minutes before you work out. Make it a goal to drink at least 20 fluid ounces in that time. Make sure to spread out your water intake. So that you don’t go out for a run or hit the gym with water sloshing around in your stomach, but drink in intervals.
Food for Aerobics
If you’re going to be doing aerobics. The key is to eat something that will be light, digest quickly. It provide you with a quick boost of energy. Fruits are very easy for your body to digest. They can give you a good amount of natural energy thanks to the high dose of carbs they contain.
Try and get fruits like apples, watermelons, grapes, and strawberries to eat before you run. .They will give you quick energy without blocking the fat burning that is the result of your workout. If you eat the fruit before your workout. You’ll get the fat-burning started before you get running.
Your metabolism will be working, and it will keep working as you run, cycle, or sprint. Eating a little something before doing aerobics can contribute to better weight loss gains. Make sure to keep it light, easy to digest, and low in protein and fat.
Food for Bodybuilding
Eating for bodybuilding is very different than eating for aerobics. With aerobics, you’re going to be doing a lot of low-intensity exercise for a longer period, but resistance training involves high-intensity exercise for shorter periods.
If you’re going to be lifting weights and doing resistance training. It’s recommended that you eat complex carbs and fast-absorbing protein an hour or two before hitting the gym. The complex carbs will provide your body with a steady ration of fuel. You’ll find that your muscles will be powered throughout the entire workout. The protein will be digested much more quickly. It will help to promote the repair of muscle tissue once it has been broken down by the weight lifting.
The goal is to eat only what your body will use for the workout, so go easy on the food. Have a small bowl of brown rice, millet, barley, or any other complex carbs, along with a medium-sized helping of lean protein.
Most bodybuilders will drink a protein shake before their workout. The protein in the shakes will be absorbed fairly quickly and made available by the body for the intense exercise. Milk and eggs are two of the best sources of fast-acting proteins!
If You Eat Before a Workout, Remember
The most important thing to remember when eating before your workout is to only eat what you need when you need it. If you are going to be spending 20 minutes on the treadmill. You don’t need to eat anything.
You only need to eat if you’re running a few miles or lifting heavy weights. As your body will need energy for the prolonged or intense workouts. Don’t overdo it with the food, as you’ll end up gaining weight and slowing your body down when it comes time to work out.
The key is to focus on eating the right foods at the right times, and getting only as much as you’ll need for your exercise.