Combining carbohydrates with protein as a pre-workout nutrition can help improve performance and recovery. It’s also important to stay hydrated, and certain supplements such as creatine or caffeine can be beneficial.
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 before exercise will not only help you maximize your performance, but also minimize muscle damage.
Here's everything you need to know about pre-workout nutrition
Knowing what to eat is important.
By giving your body the right nutrients before exercise, you’ll have the energy and strength you need to perform at your best.
Each macronutrient has a specific role to play before a workout. However, the ratio in which you need to consume them varies according to the individual and the type of exercise.
Here's a brief overview of the role of each macronutrient.
Carbohydrates
Your muscles use glucose from carbohydrates as fuel.
Glycogen is the body’s way of processing and storing glucose, mainly in the liver and muscles.
For short, high-intensity workouts, your glycogen stores are your muscles’ main source of energy.
But for longer workouts, the degree of carbohydrate utilization depends on a number of factors. These include intensity, type of training and your general diet.
Your muscles’ glycogen reserves are limited. When these reserves are depleted, your performance and intensity decline.
Studies have shown that carbohydrates can increase glycogen stores and utilization, while stimulating carbohydrate oxidation during exercise.
Carbohydrate loading, which involves following a carbohydrate-rich diet for 1 to 7 days, is a well-known method of maximizing glycogen stores.
Protein
Numerous studies have documented the potential of pre-workout protein consumption to enhance athletic performance.
Consumption of protein (alone or with carbohydrates) prior to exercise has been shown to increase muscle protein synthesis.
One small study found that consuming 25 grams (g) of whey protein before exercise improved whole-body anabolism, or muscle growth, compared with a placebo.
Other benefits of pre-exercise protein consumption include;
-increased muscle mass
-improved muscle recovery
-increased strength and lean body mass
-improved muscular performance
Fats
While glycogen is used for short-duration, high-intensity exercise, fat is the fuel source for long-duration, moderate- to low-intensity exercise.
Some studies have examined the effects of fat consumption on sports performance. However, these studies have focused on high-fat diets over a long period, rather than prior to exercise.
The timing of your meal is also an important aspect of pre-workout nutrition.
To optimize your training results, try to eat a complete meal containing carbohydrates, proteins and fats 2 to 3 hours before training.
This is particularly important for longer training sessions, as it has been proven that pre-exercise meals have no significant impact on performance during workouts lasting less than 1 hour.
However, in some cases, you may not be able to eat a full meal 2-3 hours before training.
In this case, you can always have a decent pre-workout meal. Keep in mind that the closer you eat to your workout, the smaller and simpler the meal should be.
If you eat 45 to 60 minutes before your workout, choose foods that are easy to digest, containing mainly carbohydrates and some protein.
This will avoid any gastric discomfort during exercise.
The foods and quantities you should eat depend on the type, duration and intensity of your workout.
A good rule of thumb is to eat a mixture of carbohydrates and proteins before exercise.
Here are some examples of balanced meals before a workout:
If your workout starts in 2-3 hours or more
-a sandwich on wholemeal bread, lean protein and a side salad
-egg sandwich and whole-grain toast topped with avocado spread and a cup of fruit
-lean protein, brown rice and roasted vegetables.
If your workout starts within 2 hours
-Protein Smoothie with plant milk, protein powder, banana and mixed berries
-wholegrain cereals and plant-based milk
-a cup of oatmeal topped with banana and sliced almonds
-a natural almond butter and candied fruit sandwich on wholemeal bread.
If your workout starts in an hour or less
-Greek yogurt and fruits
-a protein bar
-a piece of fruit, such as a banana, orange or apple.
