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Muscle Chow

Many people head to their gym on an empty stomach as they have bought into the myth that one should not eat before a workout.

Are you unsure of what to eat before hitting the gym? Fueling your body with the right nutrients prior to exercise will give you the energy and power you need to perform better.

The duration and amount of exercise, personal energy needs, capacity to supplement throughout the activity, environmental conditions, and the start time can all be factors in determining a pre-workout nutrition strategy. Pre-workout snacks should be easily digestible and ingestible (as well as handy).

Some Pre-workout nutrition need:

Eating before exercise can make a vast difference in your performance. So, it is essential to eat something that may help you in preserve muscle mass, hydrate, sustain energy, boost performance and for a speedy recovery.

Before a workout each macro nutrient has a unique purpose. However, the ratio in which you need to intake them on the other hand varies by the individual and type of exercise.

Let’s take a brief look at the role of each macronutrient and make sure you meet the requirements.

Carbs before exercise

Carbohydrate is the body’s primary fuel source. It helps you to prevent hunger and provides energy during your workout.

  • Carbs fuels your body and helps with recovery
  • Improves your high intensity training
  • Carbs also preserve muscle and liver glycogen which helps in telling your brain that you are well fed, leading to increased muscle retention and growth
  • They also cause insulin to be released. This promotes protein synthesis and prevents protein breakdown when paired with protein. Another reason why a mixed meal is a good idea is that it allows you to try a variety of foods

Protein before exercise

Your body uses protein to produce, maintain, and control cells. Protein contains amino acids that are necessary for muscle synthesis, maintenance, and repair. Protein contains amino acids that are important for muscle synthesis, maintenance and repair.

Eating some protein few hours before exercise:

  • Protein helps you maintain or even increase your muscle size and improves body and health composition
  • Helps in reducing damage to your muscles and makes a fast recovery
  • There will be increase in amino acids in your body’s bloodstream which boosts your muscle-building capabilities
  • Eating protein (alone or with carbs) prior to exercise shows in increase muscle protein synthesis

Fats before exercise

While glycogen is used to fuel short, high-intensity workouts, fat is utilized to fuel prolonged, moderate-to-low-intensity workouts.

  •  Makes the digestion process slow which maintains blood glucose and insulin levels
  • Fat also provides minerals and vitamins that your body needs

Time It Right

The timing of your meal is the key to your pre-exercise nutrition.

You can have a snack or meal 1 to 3 hours before your workout.  It may lead to tummy troubles if you chow down right before your exercise. After exercise, your body is ready to refuel and rebuild muscle tissue. You can eat within an hour of finishing.

If you have ever found it difficult to concentrate during your workouts, you fatigued faster than usual, or your workouts simply think about what you ate prior to training — these might be signs you are not giving enough attention to your nutrition needs.

Some meal examples for your pre-workout nutrition:

Thumb rule is eating a mixture of protein and carb before you exercise.

  • Sandwich on whole-grain bread, lean protein and a side salad
  • Egg omelette and whole-grain toast
  • Lean protein, brown rice, and roasted vegetables
  • Protein powder smoothie with berries
  • Whole-grain cereal and milk
  • Natural almond butter and fruit preserve sandwich on whole-grain bread.
  • Greek yogurt and fruit
  • Nutrition bar with protein and wholesome ingredients

Pre-exercise nutrition in practice

Pre-workout meals square measure a crucial a part of any fitness routine. Feeding the proper foods before you train will facilitate to fuel your workouts, accelerate your results and obtain to reaching health and fitness goals.

Do not overlook pre-workout nutrition — however fueling your body will have a large impact on your results.

Exercise, food, nutrition.

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