How do you maximize the benefits of your workout or fitness routine? Aside from practicing a healthy lifestyle that includes what you eat, when to eat is also important! So, should you eat before going to the gym or will that negate the purpose of training?
The basic science behind successful weight loss is not complicated. To lose more, you have to eat less. But let's not forget the critical foundation of training; you need the energy. If you don't eat enough, you won't keep up with your training and you even run the risk of injury. It's like playing tennis with a loosely strung racket - it takes more effort to hit the ball, and the same effort can lead to injuries to your body.
Another reason it's not good to not eat anything before training is that you tend to overeat after your session. Your body's energy has been used up, and suddenly instead of eating enough, you find yourself filling your plate with food and plenty of it!
To build muscle you have to eat and sometimes a lot, especially for bodybuilders. Although most of us are not bodybuilders, we still need muscles to perform our basic daily functions. A pre-workout meal will go a long way in not only getting through the session, but also building muscle. Just remember that sometimes less isn't the best as you need to fuel your body to get maximum performance and results.
Avoid too much fat, as it can slow your metabolism and leave you feeling sluggish halfway through your workout. Protein is good because it aids in muscle recovery and muscle building. What you eat before going to the gym also depends on what time you eat. If it's 30 minutes to an hour earlier, foods with simple carbohydrates and proteins would be fine. If you have about 2 hours until the gym, a meal with about 400-500 calories and an excellent source of protein would be ideal.
Now that we've established that it's essential to eat something before training, regardless of weight loss or muscle gain, let's take a look at some nutritional options that can help with your goal. It doesn't have to be a meal, something as simple as a snack will do, as long as it provides the necessary fuel for your body.
Bananas are perfect for boosting glycogen stores and raising blood sugar levels. They are a source of natural sugars, simple carbohydrates and potassium. Consume them about 30 minutes to an hour before exercising.
These breakfast favorites are also ideal as pre-workout fuel. They contain complex carbohydrates and an excellent source of soluble fiber. Consume them about 2 hours before you exercise, and you'll have a source of slow-release energy to get you through your session.
Omelettes are an excellent source of muscle-building protein and amino acids, but remember to use whole eggs and egg whites. Consume them about 2 to 3 hours before a workout to prevent muscle catabolism.
There are many other foods that you can and should eat before working out, but be careful not to overeat! The purpose of a workout is to help you achieve your physical and health goals, so doing it right is paramount. And that includes healthy food.
