Regularly exercising is one of the best things you can do for your body and mental health. But a lot of us forget to fuel our engine before we begin a challenging workout. With the right food you are able to boost your workout and get the most out of it. Eating the wrong foods can be a recipe for gas, bloating and diarrhea. None of which you want to deal with when you’re in the gym. So what should you eat before a workout and what not?
WHAT TO EAT BEFORE A WORKOUT
BANANAS
Bananas are rich in carbohydrates and potassium, and they make very good pre-workout snacks.. This ensures that you not only gain energy rapidly, but also maintain it, allowing you to go for longer periods of time.
OATS
Oats are a terrific pre-workout food, but make sure you give yourself enough time to digest them before heading to the gym. We recommend eating them one or two hours ahead of time, or if you’re in a hurry, limit yourself to a snack-sized piece and don’t eat until you’re satisfied. Not only will your muscles have fuel when you start working out, but you’ll also have carbs to offer them during and afterward. Tip – instead of an oatmeal you can also make pancakes with oats.
SWEET POTATOES
Sweet potatoes are a good source of complex carbs. “ Whether you bake it, make sweet potato wedges or even toast a couple of slices, sweet potatoes give an excellent amount of Vitamin A and potassium. They also include a lot of soluble fiber, helping your body process the sugars, resulting in a steady supply of energy, for longer periods.
PEANUT BUTTER SANDWICH
Yes you heard this right. But the trick here is to opt for whole wheat or multigrain bread for the sandwich. The whole wheat brings in some carbohydrates and fiber. And the peanut butter brings in the protein. The carbohydrates will give you boost your workout while protein helps muscle growth.
FRUIT AND GREEK YOGURT
This is a fantastic combination. The (fresh) fruit is high in carbohydrates, while Greek yogurt is high in protein. Greek yogurt contains almost twice as much protein, half as many carbohydrates, and half as much salt as normal yogurt. The fruit’s carbs are quickly broken down and used as fuel throughout your workout, while the protein is stored for a bit longer and used to prevent muscle damage, making it a perfect combination.
BLUEBERRIES
For a delicious pre-workout snack, grab a handful of blueberries. The fact that these little fruits are a complex carb helps offer consistent energy for the gym, which makes them so useful for exercising. Another advantage of blueberries is that they are thought to help with cognitive function. In addition, blueberries contain a high amount of water, which helps you stay hydrated throughout exercising.
BOILED EGGS
Boiled eggs are a great source of protein and their yolk has plenty of nutrition. whole eggs stimulate muscle growth and repair even more than just eating egg whites alone.
PROTEIN SHAKES
If you find it difficult to eat solids before a workout, try a protein shake. Pre-workout protein shakes provide your body with protein and carbs before you exercise. Your body will receive more amino acids during your workout. The protein in your pre-workout meal may even help reduce post-exercise muscle pain.
Maca has been labeled a superfood for a reason. Maca contains five times as much protein than regular potatoes and contains a high dose of fiber. It improves adrenal function and energy levels to boost your workout. Tip – you can put the powder in a bowl of oatmeal.
PANCAKES
Pancakes are high in protein, particularly when made with coconut bliss. Carbohydrates and protein will offer you an energy boost that you’ll need to get through your workout. Pancakes are a wonderful pre-workout breakfast, they are delicious and can help you stay energized during long work out sessions by increasing your body’s endurance.
COLD WATER
Drink water. You will only benefit from a sports drink when you exercise intensively for more than an hour. Water keeps your body cool and lubricates your joints. It improves transport of nutrients to give you energy and keep you healthy.
GREEN TEA
Green tea is beneficial to athletes for several reasons. For starters, it is high in antioxidants and vitamins. This keeps you robust and prevents you from being fatigued as quickly. Muscle cramps are also less likely to occur as a result of this.
BLACK COFFEE
Drinking coffee before exercise can cause fat cells to be used as an energy source. Your body burns more fat and less glycogen when you drink two cups of coffee an hour before you start exercising. According to research caffeine decreases reduces pain during exercise.
WHAT NOT TO EAT BEFORE A WORKOUT
SPICY FOOD
Nice and spicy to start your training with fire? Bad idea. A spicy bite can disrupt your digestion and that costs much-needed energy. You can also suffer from heartburn and it can lead to increased cramping as a result of spicy food.
A COKE BEFORE YOUR WORKOUT?
Fizzy drinks are high in sugar and nutritionally void. Therefore it is a bad choice to drink this before your workout. The high sugar can lead to a sugar crush and the carbonation can make you feel bloated.
A BIG MEAL
Because your body immediately switches to digesting it after eating it, it needs a lot of blood (and energy) for the gastrointestinal tract. During exercise, your muscles also require the same oxygen-rich blood. If those two don’t match well, you could end up with a stomach ache
CRUCIFEROUS VEGETABLES
Vegetables like spinach, cabbage, and broccoli are high in fiber and therefore very healthful. Unfortunately this can work against you right before your workout because gas and bloating are caused by a slow digestive system. Instead you can process it in a smoothie because it will then contain less fibers.
ALCOHOL
Alcohol is not only dehydrating, but it also limits the amount of oxygenated blood that goes to your muscles. You are not able to perform at your best. With alcohol impairing your coordination, you could be putting your body at risk.
Maca has been labeled a superfood for a reason. Maca contains five times as much protein than regular potatoes and contains a high dose of fiber. It improves adrenal function and energy levels to boost your workout. Tip – you can put the powder in a bowl of oatmeal.
PANCAKES
Pancakes are high in protein, particularly when made with coconut bliss. Carbohydrates and protein will offer you an energy boost that you’ll need to get through your workout. Pancakes are a wonderful pre-workout breakfast, they are delicious and can help you stay energized during long work out sessions by increasing your body’s endurance.
COLD WATER
Drink water. You will only benefit from a sports drink when you exercise intensively for more than an hour. Water keeps your body cool and lubricates your joints. It improves transport of nutrients to give you energy and keep you healthy.
GREEN TEA
Green tea is beneficial to athletes for several reasons. For starters, it is high in antioxidants and vitamins. This keeps you robust and prevents you from being fatigued as quickly. Muscle cramps are also less likely to occur as a result of this.
BLACK COFFEE
Drinking coffee before exercise can cause fat cells to be used as an energy source. Your body burns more fat and less glycogen when you drink two cups of coffee an hour before you start exercising. According to research caffeine decreases reduces pain during exercise.
WHAT NOT TO EAT BEFORE A WORKOUT
SPICY FOOD
Nice and spicy to start your training with fire? Bad idea. A spicy bite can disrupt your digestion and that costs much-needed energy. You can also suffer from heartburn and it can lead to increased cramping as a result of spicy food.
A COKE BEFORE YOUR WORKOUT?
Fizzy drinks are high in sugar and nutritionally void. Therefore it is a bad choice to drink this before your workout. The high sugar can lead to a sugar crush and the carbonation can make you feel bloated.
A BIG MEAL
Because your body immediately switches to digesting it after eating it, it needs a lot of blood (and energy) for the gastrointestinal tract. During exercise, your muscles also require the same oxygen-rich blood. If those two don’t match well, you could end up with a stomach ache
CRUCIFEROUS VEGETABLES
Vegetables like spinach, cabbage, and broccoli are high in fiber and therefore very healthful. Unfortunately this can work against you right before your workout because gas and bloating are caused by a slow digestive system. Instead you can process it in a smoothie because it will then contain less fibers.
ALCOHOL
Alcohol is not only dehydrating, but it also limits the amount of oxygenated blood that goes to your muscles. You are not able to perform at your best. With alcohol impairing your coordination, you could be putting your body at risk.
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