One of the most fundamental questions for google nowadays is: “What should I eat before or after a workout?”Are you confused regarding what food eat before going to the gym? People who are going to the gym every day always find a way to improve their strength and achieve their goals.
let’s talk Pre-Workout Nutrition about helps you to make better and recover faster after each workout. with the help of recovery supplements or food, Optimal nutrient intake before exercise will not only help you maximize your performance but also minimize muscle damage Every macronutrient has a unique role ere a workout. We are in a time where people prefer workout at the gym very sincerely, but in many cases, they go to the gym with an empty stomach because they accepted the myth to an opinion that doesn’t eat anything before a workout or it happens because people don’t know what to eat.
Timing of Pre-Workout Meal
Timing of your meal necessary aspect of pre-exercise nourishment.
To gain the maximum result of the training, prepare a complete meal to try including carbs, protein, and fat 2–3 hours before you train.
Three conditions of Pre-Workout Meals
Which meals and how much to eat measure on the gap in time and energy of the workout.
The best rule of pre-workout is to eat a mixture of carbs and protein before exercise.
Workout and meal gap 2–3 Hours
- Prepare Sandwich of brown bread, and a bowl of salad
- Egg and multi-grain toast covered with avocado spread and a bowl of fruit
- Sprouts, brown rice,
Start your workout within 2 hours
- Protein smoothie prepared with milk, add protein powder or add Bournvita, boost, banana, and mixed peanut butter or cinnamon
- cornflakes and milk
- A bowl of oatmeal covered with almonds
- Yoghurt
Start workout within an Hour or Less
- yoghurt and Mix fruit
- protein bar with wholes grains ingredients
- A small cup of fruit, such as a banana, orange, and apple
Remember one thing always that you don’t need to eat many pre-workout snacks at different times. choose only one
SUMMARY-A mixture of carbs and protein have for pre-workout meals. Don’t forget. Fat can also be helpful,
GOLDEN RULE OF PRE WORKOUT
1. Drink lots of water.
It’s the best time to make your body hydrated before you even going to the gym. drink 4-litre water in a day
2. Try pre-workout meal with carbs.
Carbs = best source of energy. When we take them, they cut down into glucose, join with muscle cells, and give us the strength to exercise at our maximum capacity.
3. Add protein in a pre-workout snack.
Add carbs in your meal before hitting the gym; it’s an excellent idea to consume a little dose of protein before your workout, mainly if you are doing hard training.
In Additions, you can also use supplement before exercise
A supplement is a primary component used every day in the gym. These help you improve performance, increase strength, build lean body mass
Caffeine (COFFE)
Amongst many extra benefits, caffeine has been shown to enhance performance, build muscle and power; it helps to overcome feelings of tiredness and stimulate fat burning
BCAAs
BCAAs (Branched-Chain Amino Acids ) refers to the primary amino acids valine, leucine, and isoleucine.
Researches have shown that taking BCAAs before exercises help lessen muscle loss and boost muscle protein synthesis.
Creatine
creatine is the most usually used as a pre-workout supplement.
It has been given to develop muscle mass, muscle tissue size, and muscle power, all while preventing tiredness.
Beta-Alanine
beta-alanine is a form of amino acid that improves your muscle stores of carnosine. It is commonly useful for short- and high-intensity workouts.
SUMMARY- Creatine, caffeine, BCAAs, and beta-alanine these supplements recommended before a workout. For maximum benefits during the exercise.
List of pre-workout snacks I suggest:
1.Snacks: A protein smoothie with a small cup of fruit and two bowls of veggies,
2.Snack: pple or banana with peanut butter
3 Snack: yoghurt (curd) with sprouts
4Snack: Dried fruit with nuts
5Snack: A protein bar, coffee, green tea
6Snack: brown bread with asitis nutrition peanut butter
Snack: Oatmeal with fruit snack: oats biscuit and digestive biscuit roasted veggies