Fitness and nutrition go hand in hand. Consuming the right nutrition before a workout can optimize your performance and help you achieve your goals. The goal in pre-workout nutrition is to consume things that will help you get through the entire workout, and enjoy it instead of dreaming about what you’re going to eat after your workout. Eating the wrong foods before a workout can leave you feeling sluggish, bloated or tired because of the energy ad time it takes to digest certain foods. However, if you consume proper pre-workout nutrition, then you can optimize your workout significantly.
1. Protein shake
Studies have shown that consuming at least 20g of protein prior to exercise can increase muscle protein synthesis. Anabolic response has also been shown to increase with pre-workout protein consumption. Anabolic response refers to muscle growth so if you’re trying to gain muscle and lose fat, pre-workout protein is the way to go. For a simple pre-workout shake, add 1-2 scoops of protein powder of your choice to water, ice and blend with a banana.
Bananas are a good pre-workout food because they help keep nutrient levels high, such as potassium which isn’t stored in the body for long. Bananas are also considered fast-acting carbohydrates which can be used for fuel during your workout. Adding a banana to your protein shake will add a natural sweet flavor and creaminess to your pre-workout shake and provide you the
Consuming caffeine before a workout can help optimize your performance by boosting your energy. When we workout, having enough energy is key to getting through a workout. Whether its Yoga and poses need to be held for a long time, or you’re doing cardio or weights, having energy is key. Caffeine in the form or coffee or tea can be the perfect pre-workout boost. Caffeine has also been show to increase the fat-burning weight during a workout.
Oats slowly release sugar into your bloodstream, are high in fiber which causes a steady release of carbohydrates. Oats are a great food to eat before a workout because they are a steady energy supply. Prepare overnight oats for a quick morning pre-workout breakfast.
5. Mixed Nuts
Working out on an empty stomach is not a good idea. If you only have a few minutes to grab something, reach for a handful of mixed nuts to give you a good boost. Nuts are high in unsaturated fats, which your body needs to function efficiently. In order for your body to lose unwanted fats but still function efficiently, then it’s important to consume good fats (unsaturated) in your diet.
Hydration is key before and during any workout. By consuming enough water before a workout, you’re helping your body to function at its optimal level. Drinking enough water before a workout has been shown to increase performance and endurance through the workout. Don’t drink too much water immediately before your workout, though. This can leave you feeling bloated and having to run off to the restroom in the middle of your workout. Instead, carry a large refillable water bottle with you throughout the day and stay hydrated every hour before your workout. Long-term, sustained hydration is better than binge-drinking water just before you hit the gym.