Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals.
Proper nutrition can help your body recover faster after each workout.
Optimal intake of nutrients before exercise will not only help maximize your performance, but also reduce muscle damage.
Everything you need to know about nutrition before a workout.
It is important to know what to eat
By absorbing the right nutrients before exercise, you will have significantly more energy and strength.
Each macro element has a role to play before the workout. However, the ratio at which you need to take them varies depending on the person and the type of exercise.
Below is a brief overview of the role of each macroelement.
Your muscles use carbohydrate glucose to “fuel”.
Glycogen is how the body processes and stores glucose, mainly in the liver and muscles.
Short and high intensity exercise your glycogen stores are a major source of muscle energy.
However, the degree of carbohydrate intake during longer exercises depends on several factors. These include intensity, type of workouts, and overall diet.
Your muscle glycogen stores are limited. When these run out, your strength decreases.
Studies have shown that carbs can increase glycogen stores and utilization while increasing carbohydrate oxidation during exercise.
The use of carbohydrates, which requires a high-carbohydrate diet for 1 to 7 days, is a well-known method of maximizing glycogen stores.
Many studies have identified opportunities for pre-workout protein consumption to improve athletic performance.
Proven to be eating proteins (alone or with carbohydrates) increases muscle protein synthesis before exercise.
One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise.
Other benefits of pre-exercise protein intake include:
- Better anabolic response or muscle growth.
- Better muscle recovery.
- Increased strength and lean body mass.
- Increased muscle work.
Also, it is important to supplement your diet food supplements for weight gain.
Although glycogen is used for short and high intensity exercise, fat is a fuel source for longer and medium to low intensity exercise.
Some studies have looked at the effects of fat consumption on sports activities. However, these studies looked at a high-fat diet for a long time rather than before exercising.
For example, one study showed how a four-week diet made up of 40% fat increased endurance running time in healthy, trained runners.
Carbs helps maximize glycogen stores for intense exercise, and fat for your body for longer, less intense workouts. Protein, meanwhile, improves muscle protein synthesis and helps with recovery.
To maximize your workout results, try eating whole foods that are high in carbohydrates, protein, and fat 2-3 hours before your workout.
However, in some cases, you may not eat a full meal 2-3 hours before your workout.
In that case, you can still eat decent food before your workout. However, keep in mind that the earlier you eat before a workout, the smaller and simpler the food should be.
If you eat 45 to 60 minutes before your workout, choose an easily digestible food that is high in carbohydrates and low in protein.
This will help prevent any discomfort in the stomach during exercise.