7 best foods to eat before working out
There are specific meals to eat before working out that will assist our body preparation and will help you get the most out of your exercise. While we all have distinct nutritional needs, these well-known meals—which have the ideal ratio of fats, carbohydrates, and protein—can help fuel your body, stave off hunger, combat exhaustion, and improve recovery. So, what constitutes a healthy pre-workout snack?
1. Bananas
Bananas, sometimes known as nature's power bar, are high in carbs and potassium, which help nerve and muscle function. Carbohydrates provide energy to the bodies and brains, accounting for 90% of banana calories.
2. Oats
Oats release carbohydrates gradually due to their high fiber content. This gradual release maintains energy levels throughout your workout, allowing you to train harder for longer. Vitamin B is also included, which aids in the conversion of carbohydrates into energy. Irish oats are frequently regarded as the best since they are the least processed and have a lower glycemic load than quick-cooking and instant oats. So, the next time you go shopping, keep an eye out.
3. Broccoli, sweet potato, with grilled chicken
This combination is a must-try if you're trying to gain muscle growth or plan to do a lot of circuit training. Although this is more of a meal than a snack, there's a reason pro athletes eat it daily, and you should, too.
4. Fruit (dried)
Prepare dried berries, apricots, figs, and pineapple for a quick, easy, and nutritious pre-workout snack. Grab a handful of dried fruits high in simple carbs that are easy to digest.
5. Bread made from whole grains
One piece of whole-grain bread has a lot of carbs. So add some hard-boiled eggs or low-fat turkey for a protein-rich snack.
6. Greek yogurt and fruit
This is a fantastic combination. The fruit is high in carbohydrates, while Greek yogurt is high in protein. Greek yogurt offers approximately twice the protein, half the carbs, and half the salt of regular yogurt. What ties them together? The carbs in the fruit are immediately broken down and used as fuel throughout your exercise, while the protein is stored for a bit longer and used to prevent muscle damage, so it's an ideal match.
7. Trail blend
Although nuts have a high fat content, they supply the protein and calories needed to gain muscular mass. Stay away if you're trying to lose weight. If you're going to buy pre-made trail mix from the store, avoid the ones with chocolate or yogurt-coated nuts.
Eat your meal and snack 30-90 minutes before working out to avoid feeling bloated. Wait 90 minutes if you're eating a larger meal, but 30 minutes should be plenty if you're just having a snack.
This article is an excerpt from the book “Muscle Food.”
