Understanding what to eat before going to the gym will help you provide enough nutrients and energy to complete the workout in the best way and achieve the highest training efficiency! Here are some suggestions from illume-emag.
Why do we need to eat before going to the gym?
An empty stomach will make the body tired, lose focus, lower blood sugar, and cause sore muscles. If you don’t want to faint in the gym or quit halfway through, have a snack before exercising. This is to replenish energy to avoid feeling nauseous or tired during exercise. Eating before the gym also helps you avoid glycogen depletion during exercise and avoid muscle catabolism.
The principle here is to choose healthy fats, complex carbohydrates (starch), and protein. Healthy fats metabolize quickly and easily, providing a great source of energy to help muscles work continuously without tiring. To help food digest better and avoid uncomfortable burping, you should eat about 30 minutes to an hour before your workout with foods that are easy to digest.
Foods to avoid before going to the gym
Make sure you avoid greasy food before a hard workout in the gym. Because foods high in fat will cause indigestion, slow down the body and cause cramps. Carbohydrates are essential, but avoid getting them by eating candy or raw sugar before exercise. In addition, carbonated drinks easily cause bloating and abdominal distension, making the stomach uncomfortable, so it is difficult for you to feel unpleasant during exercise. That will lead to low training efficiency. Therefore, if you are thirsty before exercising, you should only drink 1 sip of water.
It should be noted that you should not eat too much before going to the gym because it can cause nausea and vomiting. The things the experts mentioned above are just snacks, not “epic” meals.
Snack suggestion.
Bananas
Packed with easily digestible carbohydrates, bananas also provide potassium, which is necessary for the optimal function of all cells and tissues in the body. A 1-cup serving of bananas has 23 percent of the daily recommended amount of potassium, and the fruit’s sugars and starches help give your body the energy it needs for a thorough workout at the gym. For variety, drink a glass of orange juice with half a banana or eat a banana with a smear of peanut butter.
Peanut Butter Sandwich
A peanut butter sandwich is a good source of protein, carbohydrates, and potassium. A moderate amount of protein is beneficial for your body before exercise. Protein plays a key role in the building and repair of your muscles, and the body does not store it for later use as it does fat and many other substances. Natural peanut butter made from only ground nuts without added oils or lard is the best.
Fruit Smoothies
In addition to being easy to make and consume, fruit smoothies have adequate amounts of protein and carbohydrates to help you perform well at the gym. Because you can vary the fruits and type of milk, you won’t get bored with this snack even if you consume it frequently. Create a quick, nutritious smoothie by blending 1 cup of fruit juice, 1/2 cup chopped fruit, and 1/2 cup of Greek yogurt, which is high in complete protein.
Vegetables, Eggs, and Avocados
Whole eggs are packed with high-quality protein. The composition of this food contains all 8 essential amino acids that support the process of building and repairing muscles after exercise. In addition, avocados are foods that give you healthy fats, and vegetables are a good source of vitamins, no matter which one you choose. That’s why you should choose these foods before you go to the gym.
Mixture Of Nuts and Dry Fruits
Regardless of the type of exercise, a mixture of nuts and dried fruit is an ideal food. Raisins are easy to digest and quick to provide energy, and cashews add protein and heart-healthy unsaturated fats, a great combination. Moreover, its antioxidants concentration helps the body use oxygen better, leading to better exercise results.