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Food & Nutrition

What To Eat Before Workout?

What You Need?

1. Proteins

This is the very first thing that you come across in the world of fitness and bodybuilding. Proteins have a huge role to play in building muscles. There is a variety of protein supplements available out there that are supposed to be taken both pre and post workouts. These supplements help you in achieving the desired results, but need to be taken carefully. Excessive intake may result in health problems. Many studies out there have put forward the fact that intake of proteins increases muscle performance, muscle strength and improves muscle recovery.

2. Carbs

Carbohydrates are as necessary as proteins. The glucose from carbs is used by muscles as fuel. When you resort to high intensity or short intensity workouts, the stored glycogen is used by your muscles as the primary source of energy. But the glycogen stores of your body are limited. Professionals all over the world, try to increase the capacity of these stores via intake of carbohydrates concentrated diets. When the glycogen stores of your body remain no longer sufficient, the intensity as well as the output of your workout also decreases. 

Contrary to common belief, you also need fats for longer workout sessions.

What To Eat?

1. Oats

Oatmeal is a great pre-workout energy pumping source to get you that start you need before heading out to the gym. The reason oats are suggested is because they contain fiber and release carbs. These carbs are released gradually, which allows you to maintain your energy levels and work out not only harder but also longer. Oats contain Vitamin B, which converts carbohydrates into energy. However oatmeal also comes in varieties in the market and one needs to be careful about which one to go for. It is always suggested that you research about these things before opting to buy a specific brand because oatmeal nowadays also comes in processed form and it is always better to go for the least processed ones. In this regard, Irish Oats are considered to be the best option as they are the least processed. 

2. Yogurt and Fruit

Fruits pack a lot of carbohydrates and yogurt is full of proteins. So it should be a combination made in heaven. Amongst the types of yogurts, Greek Yogurt is considered to be a source of providing double proteins. The reason this combination is heavenly is because the carbohydrates break down fast and the stored proteins help in preventing muscle damage. Also, eating banana before workout will boost your energy.

3. Combinations

Workout meals are supposed to provide what you intend to achieve. But every workout, regardless of it being related to weight-loss or body building, needs intensity and stamina. The identification of a well-built body is that the weight to muscle or muscle to weight ratio should be balanced and for that you need a combination of meals as your workout intensity will vary. Hence, there is a reason that body building and weight loss programs have a combination of meals for intake so that both weight loss can be achieved and at the same time muscles are also kept strong.

References:

  1. https://www.healthline.com/nutrition/eat-before-workout#section1 

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