During intense workout periods, you should eat foods that fuel your body. Proteins, especially lean proteins, provide the amino acids that fuel your workouts. These proteins repair broken muscle proteins. A good source of lean proteins is antibiotic-free chicken, grass-fed beef, and wild-caught fish. Quick fixes for protein during intense workout periods are eggs, almonds, and cottage cheese. Glycogen is the body’s fuel store and is depleted during high-intensity workouts. Consuming carbohydrates, such as sugars, will stimulate the production of insulin, which stores glucose in cells. The body stores glucose as glycogen during a workout, so avoiding sugary foods during this period can help you recover.
While it’s important to eat protein and carbs before and after a workout, you shouldn’t consume a heavy meal right before a workout. A sandwich with almond butter or a pita pocket with a hard-boiled egg are good post-workout snacks. Avoid greasy foods and fried foods. If you eat a big meal right before a workout, you may feel sluggish and end up consuming more calories than you burned during your workout.
Whole grains contain energy and complex carbohydrates. They break down slowly into the bloodstream, sustaining your energy levels during an endurance workout. Whole grains, such as quinoa salads, millet bread, and spiced yogurt, are good choices. Other foods to include in your pre-workout meal are unsweetened yogurt and fresh fruit. This is a convenient snack to have thirty to an hour before your workout.
A meal before a workout is another way to prevent fatigue during a heavy workout. It gives you extra calories to push harder during the workout. By providing extra calories before a workout, you’ll be able to go through your entire workout even when you’re otherwise exhausted. When you’re preparing for an intense workout, you’ll be glad you did. This helps you push yourself harder than ever before.
Eating before a workout can be tricky, but it’s important to remember timing is crucial. If you eat too early, your meal will be digested before you begin exercising. Otherwise, you’ll experience stomach discomfort during the activity. Several factors influence meal timing. For example, body size and age affect meal timing. Also, gastric motility and metabolic rate also influence meal timing. A meal eaten two to three hours before a workout is optimal for most people.
Before your workout, drink at least one cup of water. This will prevent you from dehydration. Try to drink one glass of water every 15 to 30 minutes. In case you forget to drink, you’ll be able to do your workout. And if you’re doing a long-term workout, you should try eating a meal with protein. The protein will keep your muscles healthy, and you won’t feel the effects of carbs as often.
If you’re looking for a fast-acting protein, a protein shake with water or low-fat milk is ideal. Eating a banana for breakfast is considered to be the perfect pre-workout meal. Bananas provide double the carbs you need to fuel your workouts for a long time. A banana with peanut butter adds protein and fat, while eating a slice with low-fat milk stabilizes blood sugar levels.