How to eat before exercise

To begin with, pre-workout nutrition is essential. There is a misconception that exercising on an empty stomach will help you burn more calories and speed up weight loss. In fact, such a «hunger strike» will only slow down the process of losing weight, negatively affect metabolic processes and can cause headaches and even muscle cramps during the workout itself.

Oddly enough, nutritionists recommend eating carbohydrate foods before exercise (unless you’re on a keto diet, of course). The ATP molecules, which the body needs to function properly, are most easily obtained from carbohydrates — they break down quickly and release energy. However, you shouldn’t forget about fats and proteins either, otherwise the energy will hardly be enough for 30 minutes of medium-intensity workout.

The ideal time for such a meal is 45 minutes before exercise, if less time passes, you run the risk of heartburn and heaviness in the stomach, which will not in the best way affect the effectiveness of the exercise. Find below a list of foods that are ideal for your pre-workout meal.

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Toast with avocado and hard boiled egg

Eggs are an excellent source of protein. Among other things, they are unusually rich in vitamins B, D and E, biotin, potassium, folic acid and unsaturated fatty acids. Most of the nutrients are found in the yolks, so you shouldn’t get rid of them, even if your goal is to lose weight. A slice of toasted whole grain bread will provide you with a serving of slow carbs, and an avocado with vitamins, fiber, and healthy fats. Just remember — this is a very satisfying meal, so watch your portion size closely.

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Oatmeal with fruit

Oatmeal is high in slow carbohydrates and fiber, so your energy and satiety will last throughout your workout. Plus, oatmeal contains a decent amount of plant-based protein, vitamins, and minerals (such as manganese, magnesium, zinc, and several B vitamins). For maximum benefit, instead of the usual flakes, use crushed oats (we wrote about its properties here). Fruits will provide you with an extra dose of vitamins and digestible carbohydrates to keep you feeling well during your workout.

Whole grain bar

Not the best solution, but if for some reason you need a pre-workout snack, a whole grain bar is the most versatile option. This snack is rich in slow carbohydrates, fiber and often healthy fats (if the composition contains nuts). The main thing is to carefully study the composition: huge portions of sugar are often added to such delicacies, which you do not need at all.

Сообщение How to eat before exercise появились сначала на Информационно-аналитическое издание SM.News.