What to Eat Before Workout For Better Performance
In this article, you will learn what you should eat and what supplements you need before workout for maximum results.
At this point, you should know that nutrition has a significant impact on your results. What you eat before and after your workout, may be the difference between meeting your goals and falling short.
So here’s what you need to have before Your Workout .
What are carbohydrates?
To crush a tough workout, you need energy. You get energy from carbohydrates. Carbohydrates pass through the digestive system and they are broken down into glucose. Carbohydrates are your body’s preferred fuel source. They give you energy throughout the intense workout.
There are two types of carbohydrates:
1. Simple carbohydrates (bad carbs):
Simple carbohydrates (such as enriched flour found in refined breads, pastas, and sugary foods) provide calories but few nutrients.
2. Complex carbohydrates (good carbs):
Complex carbohydrate sources (such as whole-grain breads, starchy vegetables, fruits and beans) deliver fiber as well as valuable amounts of vitamins and minerals.
What if you eat carbs more than you need?
If you eat more carbohydrates than you need, your body will store unused energy as fat. So you should not eat more carbs than you need. Every gram of carbohydrates should be consumed as immediate fuel source otherwise you will gain fat.
When to have?
You can spread your carbs throughout the day but you should eat the majority of your carbs around your workout.
You should have at least one meal 60-90 minutes before training. Most people can benefit from 40 grams of carbs 60 – 90 minutes before they train.
What to have?
You should have complex carbohydrates 60-90 minutes before your workout.
Here are the foods that are high in complex carbohydrates:
Oats, wheatgerm, whole grains, whole wheat pasta, whole wheat bread, brown rice, high fiber cereals, roti, paratha, porridge, bran flakes, muesli, peas, vegetables, fruits (banana), milk, meat, chicken, fish, chickpeas (chana), lentils (dal) and beans.
Fast-Absorbing Protein (Whey Protein)
Whey protein is a fast digesting source of protein. Since it digests quickly, it is a perfect form of protein to ingest before and after workouts to help your muscles grow and recover quickly. Whey contains all the nine amino acids necessary for human dietary needs.
Whey protein is “grab and go”, an easy and convenient source of high-quality protein. Proper protein timing is essential for maximizing muscle gains. Whey protein provides you with the ability to have a fast digesting protein meal whenever you need it.
Dosage and timings:
You should have 25g whey protein 15-20 minutes before workout.
Branched Chain Amino Acids (BCAA’S)
BCAAs are best known for helping athletes recover faster with less soreness. They are also great at preventing catabolism (breakdown of muscle tissue). BCAAs are composed of leucine, isoleucine, and valine. Leucine in particular seems to be a total badass in terms of stimulating protein synthesis and recovery.
Dosage and timings:
You should have 3g BCAA’s 15-20 minutes before workout.
Creatine promotes strength, power, and lean muscle. It is simply a combination of three amino acids (glycine, arginine and methionine).
Creatine works by supplying your muscles with additional ATP. This enables you to lift more weights, run faster, and in general just be more awesome.
Dosage and timings:
You should have 3g of creatine monohydrate 15-20 minutes before workout.
– The above ingredients are proven to be safe and have minimal side effects for most people. Just remember that everybody is different and you should always consult with a doctor or healthcare professional before taking any supplement.
– It is not mandatory to take all the supplements together. You can consider taking one, two or some of the above supplements according to your fitness level and medical conditions.
– Before taking any protein supplement, you must know your protein requirement (total grams of protein you need from supplements) from a doctor or healthcare professional to avoid protein overdose.