Best Foods To Eat Before You Exercise
When it comes to fitness, it is not about the time you spend at the gym but doing it smart. Apart from the exercising, your lifestyle and mostly what you eat will undoubtedly impact on your fitness. Remember that we are what we eat. So eating the right food is an essential aspect of keeping fit. But a lot of information out there some which sound juicy but entirely wrong. Unfortunately, most people who are desperately looking to shed off weight listen to these lies. One of the biggest lies is about the when and what food to eat before and after exercising at the gym. It’s true there is plenty of information, but the conflicting ones about this topic we will demystify in this article. We are going to look at what to eat before you exercise at the gym.
But why is it important to eat before exercising at the gym? Well, there are numerous reasons. First, various research works have shown that whether you eat or don’t eat, your body will burn the same amount of fat. But exercising regularly on an empty stomach is dangerous since it can cause muscle loss. When your body cannot get protein from the liver and the kidney, it draws them from the muscles: that’s how muscle loss comes about. But this does not allow you to eat anything you come across. You should eat the right food to fuel you through the intense exercising session.
So what should you eat before you exercise at the gym? Well, the snack or meal of choice should contain protein and carbohydrates. We have rounded up 10 best food to eat before training at the gym. These are foods that will help you get the best out of your fitness program:
1. Brown Rice, Chicken, & Vegetable
It might sound confusing to many especially with the inclusion of chicken which many refers to as junk food. You should know that chicken is white meat and highly encouraged compared to mutton, beef, and pork. This combination gives your body lean protein, complex carbohydrates and the amino acids that promote metabolism in the muscles. It’s also important to add that amino acids slow energy release from the source to allow you exercise for longer. Consume this meal around 2-3 hours prior workout for better results.
Banana is more than just a mere fruit. It is an excellent source of the natural sugar, simple carbohydrates, and potassium. Do you that bananas provide more energy than caffeine? Well, that’s how rich in energy this fruit is. The main advantages of eating a banana before a workout is boosting the level of glycogen in the body. This increases the blood sugar, which is needed by the body for energy during the training session. Since potassium is stored in the body for a limited period, we recommend that you eat this fruit at least round 30 minutes to an hour prior workout.
3. Greek Yogurt, Dried Fruits, and Berries
Since you need food that’s high in both sugar and calories, dried fruits will be an excellent choice. Although they are discouraged during dieting, they can be consumed in measured quantity to provide you with simple sugar. So you should take berries and some granola to help fuel your workout. Greek yogurt on the hand provides the body with adequate proteins to prevent muscle loss. To get the best out of this combination, consume it 1- 1.5 hours a day.
4. Whole Fruit smoothie
One of the main reasons why fruits are recommended is because they provide simple sugar easily digested by the body. Having a whole fruit smoothie before will do the trick for high-intensity training. Whirling together banana, flax seeds, almond milk, peanut butter, and oats. Alternatively, go with avocado, almond milk, frozen blueberries, and banana. These two recipes will do great.
5. Porridge and Oatmeal
It is the ultimate pre-work food combination! The food an excellent source of soluble fiber, Beta-glucan, and it also contains complex carbohydrates. By just consuming oat 2 hours prior workout you’ll be able to go throughout the training session without feeling hungry. You can better the combo by adding protein to your porridge. That way, you will feed your body with muscle protecting amino acids.
6. Sweet Potato and Wholegrain Bread
This is another combination that’s not rich in nutrients but also easy to prepare. They are excellent sources of complex carbohydrates that works very well when consumed 2-3 hours before a workout. It’s the kind of food that will fuel your workout for longer since they are an ideal source of slow releasing energy.
7. Low fat Cheese and Dried Apricots
In this case, cottage cheese widely used for various reasons. First, it contains healthy amounts of whey and casein proteins. These are essential proteins for high-intensity exercises. Casein protein can fuel your muscles for hours since it is slow to digest protein. On the other hand, whey is a muscle building protein that also helps to burn fat. Apricots bring carbs properties with its low fat and fiber that keep the belly bloated.
For your fitness to program to be successful, a lot of proteins is required to build the muscles. Omelets made using egg whites, and whole egg is great source of proteins and amino acids. The snack should be taken at least 2-3 hours prior workout to protect the muscle from catabolism. The nutrients will also enhance your muscle growth.
9. Apple and Peanut Butter
Apple and peanut butter is another combination that is rich in simple carbohydrates. You just need to slice apple wedges and enjoy them with a small spread of peanut butter. It is recommended that you consume the combination at least 30 minutes prior workout.
10. Homemade Protein Bars
Last but not the least- homemade protein bars! They are super easy to make. Since they are homemade, you can control the content. If you want to make bars high in carbohydrates and protein, you have the control. Likewise, you can make low in carbohydrates and high in protein. The beauty of this food is that you can try numerous recipes out there.