You have to extremely careful about what you put in your body before a workout. A fitness routine should go hand in hand with a nutrition plan to get maximum benefits out of it. Here are some things you should know about pre-workout nutrition.
Working out on an empty stomach
There are both pros and cons for a fasted workout. It depends on your ultimate goal. If you are looking for weight loss, several studies have shown that workout on empty stomach resulted in a higher rate of fat burn. Fasted workout works best when you’re doing something that’s consistent like a brisk walk, or running or getting on a spin bike.
According to experts, if you are doing a high-intensity workout it is better to take a light meal. You will be able to burn fat within 16 to 20 minutes of the workout. Beyond that, if you opt for a killer workout while you’re starved, you simply won’t have the energy for your body to gain maximum fitness.
A pre-workout meal should be high in carbs, moderate in proteins, and low in fat. The carbohydrates in the food will help you to perform better and recover faster.
Here are some good options to eat before a workout:
- Banana – are loaded with carbohydrates and potassium. It is also known as nature’s power bar.
- Oats – can keep your energy level consistent throughout your workout. As they are rich in fiber, the carbohydrates are released slower. Hence, you can train harder for longer.
- Dried Fruits – are a good source of easily digestible carbohydrates. The best part is you can grab a few off the shelf and have at it.
- Whole grain bread – is another great source of carb. Pair it with a hardboiled egg for protein.
- Fruit and Greek yogurt – Fruits contain natural simple that is easy to digest. The Greek yogurt will provide the essential protein.
- Berries and Granola – provide quick-digesting carbs to fuel your workout.
Ideally, a pre-workout meal should be consumed 1-2 hours before the meal. Remember to keep the portion size small, exercising on a full stomach can make you feel nauseous. If you are not able to have the meal an hour before workout, have an apple or carrot with hummus. You can also have a spoon of peanut butter and a few almonds for the required protein.
Also Read: 5 Keto Recipes For The Busy Indian Girl