When it comes to eating before a workout we need to think of our bodies as a car. Without gas in the tank the engine won’t start, and we won’t get to our destination. Food is the fuel that our bodies need in order to get the most out of a workout. Before training, you want to focus on foods that are high in carbs, moderate in protein, and low in fat and fiber. Carbs are your main fuel for activity.
Here is a brief look at the role of each macronutrient.
Studies prove when it comes to high intensity exercises our body uses the glucose we store from carbs for fuel.
Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis.
While carbs is used for short- and high-intensity exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise.
You also want to keep in mind that the more complex the meal is, the more time you want to allow for digestion. The last thing you want is to catch a stomach cramp in the middle of your training session.
Here are a few of my favorite meals and snacks before my workouts.
What to Eat 2 to 3 Hours Before
- A cup of Oatmeal with fruits and peanut butter
- Protein smoothie with banana and mixed fruits
- Potatoes with grilled chicken and veggies
What to Eat 30 Mins to 1 Hour Before
- Peanut butter and banana
- Granola bar or protein bar
- Rice cake topped with almond butter
- Greek yogurt with granola
- Black coffee
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