Right Foods Before A Workout
For any workout to yield maximum results, the body requires fuel. Hence, it's essential to consume the right foods and fluids, not only in terms of quality but also with regard to timing and portion sizes. A fitness nutritionist specializing in sports nutrition can help plan snacks and meals for a sports person based on the workout and its intensity.
Achieving the correct macronutrient balance before a workout is crucial, as each serves a distinct purpose. Carbohydrates, being the primary fuel source, should be consumed in an amount that aligns with the intensity and nature of the workout. Incorporating protein before a workout aids in muscle protein synthesis and contributes to enhanced muscle recovery following exercise. Fats also hold significance, particularly as a source of fuel for longer, moderate-to-low intensity workouts.
As far as timing of the meal is concerned have a full meal 2-3 hours prior to the workout. In case this meal is not possible, have a good pre workout meal which should be a small meal and easily digestible. It should have a carbohydrate and protein combination.
Foods you can have within 3 hours of workout:
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Chicken or paneer sandwich with a salad / soup
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Egg omelette with whole wheat toast and fruit
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Brown rice with lentil / beans and salad / vegetable
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Roti with vegetable and dal / bean / chicken
Foods you can have within 2 hours of workout:
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Whole grain cereal with loa fat milk and fruit
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A bowl of oats with banana and almonds
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Oats banana smoothie with almonds
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Whole grain peanut butter sandwich
Foods you can have within 1 hour of workout:
It is essential to be mindful of protein and saturated fats intake within the two hours preceding a workout. These nutrients digest slowly and can divert blood flow away from the muscles, potentially affecting the effectiveness of the workout. Additionally, maintaining proper hydration is crucial for optimal performance, and consuming an adequate amount of water and sodium before any exercise is advisable. Whether you require supplements before your workout largely depends on the specific nature and intensity of the exercise regimen.
These are some of the rules but do what works best for you.Having familiar foods or foods eaten before will prevent gastro intestinal distress during the workout.
It's important to keep in mind that skipping proper fuelling before a workout is akin to attempting to drive a vehicle without petrol. Without sufficient energy, you won't be able to maximize your workout potential and effectively utilize the calories. Therefore, it's essential to ensure you're consuming the appropriate foods in the right quantities to enable your body to perform at its best. The best nutritionist in Mumbai who is qualified in sports nutrition can suggest effective meals and snacks for peak performance.