Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals. Good nutrition can help your body perform better and recover faster after each workout. Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage. Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by individual and the type of exercise. Here are the best foods you can eat within an hour before your workout:
They are nature’s power bar. Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. The body does not store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Banana is especially recommended for morning. Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait for about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.
Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream. This steady stream keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. Have one cup at least 30 minutes before you begin exercising.
A slice of wholegrain bread is a good source of carbohydrates. And it has flexible partners. Top it off with jam or honey for more fuel or sliced up hard-boiled eggs for high-quality protein. If you are hitting the gym during your lunch break, grab some bread about 45 minutes before you head out. Remember that you should eat about 30 grams of carbohydrates and 15 to 20 grams of protein.
Fruit And Yogurt
Fruit is high in carbohydrates and yogurt is packed with high-quality protein. People tend to skip fruit and other foods that are high in carbs, but protein does not break down fast enough to become fuel for a workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.
What To avoid
If you are going to stray from this list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you will feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush—and probably a crash—while you are mid-workout. Also, do not overeat before you workout. These are all snack suggestions, not meals. Eating too much can cause indigestion, sluggishness, nausea and vomiting.