You should eat before exercising to get your muscles working at their peak. In this regard, it is important to choose the right carbohydrates and proteins.
Controlling the foods you eat before, during, and after exercise is very important for improving the quality of exercise and body composition. From now on, I am going to introduce the foods to eat before exercise, so if you exercise often, you will definitely be interested.
Don’t forget that food is essential for recovery as well as rest. It can also maximize athletic performance and reduce the risk of muscle injuries. If you’re thinking about exercise, you shouldn’t overlook this important aspect.
Whether you eat before exercise can vary greatly depending on your goals, how long since your last meal, and what foods you eat. For example, if your goal is to burn fat while doing moderate-intensity activity, it is ideal to avoid eating before most exercise. On the other hand, if your goal is to increase muscle mass, training on an empty stomach won’t help at all.
Experts recommend avoiding eating fatty foods before exercise to avoid gastrointestinal or intestinal problems that can affect athletic performance and jeopardize activity.
Eating before exercise has the following benefits:
- Liver and muscle glycogen, increase spreads the blood sugar. The glycemic index is the main energy substrate of a bodybuilding training session.
- Reduces muscle catabolism by releasing amino acids, the building blocks of protein, into the bloodstream for use during training.
- Prevents inflammation and insulin resistance during the post-exercise recovery phase.
- Optimize recovery after exercise. According to a study published in the journal <Nutrients>, protein intake is essential to repair damaged tissues after exercise.
Be mindful of the types of carbohydrates you eat before exercise.
Carbohydrates should be consumed before exercise. During physical activity, glycogen storage is very important. In particular, a low glycogen level of less than 1 g per 100 g of muscle significantly reduces athletic performance.
However, you should be careful about the types of carbohydrates you consume. In fact, some carbohydrate sources have a long digestive process because:
- Low glycemic index
- Lipid content
- Contains resistant starch
- Contains a lot of fiber
- Eat right after exercise
You start training while still digesting the food you just ate, which can negatively affect your athletic performance. In other words, these carbohydrates are not a source of energy you can use during exercise.
Therefore, the most recommended carbohydrate source is digestible hydrolyzed disaccharides or polysaccharides. For example, eating about 20-30 grams of carbohydrates such as bananas, hydrolyzed grain flour, or maltodextrin from rice, corn, and potatoes can meet these requirements.
However, if you eat a lot of carbohydrates throughout the day, you will need less. On the other hand, if you have energy restrictions, carbohydrate intake is more appropriate.
According to a study published in the journal <Nutrients>, carbohydrates can also be consumed through beverages during exercise. This facilitates the replenishment of lost glycogen and reduces the need to consume large amounts of carbohydrates beforehand.
Protein to eat before exercise
Consuming protein before exercise is a way to release amino acids into the bloodstream, increasing muscle protein synthesis and preventing breakdown.
If your main meal before exercise is breakfast, lunch, snack, or dinner, you can consume protein in proportion to your total daily intake. For example, if you eat 100g of protein a day in 4 divided portions, you will consume 25g per meal.
If you want to form an exclusive pre-workout diet, you can consume 30 grams of protein. Choose whey protein or high-protein foods.
Don’t forget that experts have found that eating an adequate amount of protein has a huge effect on muscle recovery and hypertrophy.
Fat causes delayed gastric emptying, so it is important to reduce intake before exercise. In other words, you should avoid fatty foods or sauces as they slow down digestion. If you plan to eat 30 minutes before exercise, be careful not to consume more than 3 to 4 grams of fat.
There are a number of supplements you can take before your workout, but caffeine is the most useful ingredient to increase your athletic performance. Experts say that to see the effects of caffeine, it is recommended to consume 3 to 9 mg per kg of body weight 60 minutes before exercise. The best products are in capsule or powder form. Also, the sensitivity to caffeine varies from person to person, so the dosage should be adjusted.
Of course, you can eat before exercise. This is not taboo. Experts recommend planning your meals wisely to avoid negatively impacting your workouts.
Be mindful of the carbs you choose and buy protein that helps your muscles work. It is also desirable to avoid fat as much as possible. Caffeine is a good choice if you want to buy a supplement to take before your workout.