PRE WORKOUT FOOD TO FUEL YOUR BODY

It is very important to understand what you eat before starting a workout.  It is this meal that decides your bodybuilding gains.  Pre workout food should be a balance of protein and carbohydrates, giving you energy for your workout and replenishing your muscles with protein as they burn calories.  Eating before a workout also prevents low blood sugar, which leads to light-headedness and fatigue.  Having said that here are the super foods that you can eat within an hour prior to your workout.

1.  BANANAS

Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high.

2.  OATMEAL

Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream.  Eating about ½ cup of this hearty grain an hour or two before exercise will provide you with carbohydrate energy necessary for quick, intense workout sessions.

3.  WHOLEGRAIN BREAD

A slice of wholegrain bread is a good source of carbohydrates.  You can top it up with jam or honey for more fuel or sliced up hard-boiled eggs for high-quality protein.

4.  COCONUT WATER

Drinking coconut water is a great way to replenish electrolytes lost through sweating during a workout. This is especially important if you are exercising in a hot environment. I recommend drinking coconut water during sustained workouts, as well as after exercising. 

 5.  FRUIT SMOOTHIES

Fruit smoothies are high in carbohydrates and high-quality protein.  Try blending 1/2 cup plain low-fat yogurt, 1/2 cup fruit and 1 cup fruit juice.  The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.

6.  VEGGIE OMELET

Try having an omelet 1 hour prior to workout.  Add 2 whole eggs shaken with 1 teaspoon of milk cooked with 1 cup of seasonal veggies.

WHAT TO AVOID:

  a.  Avoid fatty foods before workout as fat tends to linger in the stomach for long time.  This means you’ll feel full and sluggish and could cramp up easily.  

  b.  Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush and probably a crash while you’re mid-workout. 

 c.  Don’t overeat before you workout.  Eating too much can cause indigestion, sluggishness, nausea and vomiting.

 d.  Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout.

CONCLUSION

Here we have seen that its important to eat something before starting workout.  However, if you have a back to back workout sessions then take 300-500 calories of healthy carbohydrates two hours before the workout session.  And if you don't have time to eat two hours before, then 50-100 calories of healthy carbs in 5-10 minutes prior to exercise will be sufficient.  So, don't make the mistake of exercising empty stomach as there might be not enough of energy in you to perform your workout properly.

                                           EAT WELL BEFORE EXERCISING