Bro, you’re super fit. You avoid the terrible stuff, stay committed to leg day, and hit the weights hard. However, in the event that you need your body to keep performing like a finely tuned machine, then you’ve gotta put in the high-octane fuel—and that implies getting the right nourishment before your workouts.
Despite the fact that you might be enticed to skip the calories, don’t. Not eating before a workout can bring about low glucose, which prompts vertigo and weariness. “In the event that I don’t have my pre-exercise meal, my workout isn’t the same and it feels like a waste,” says Manuel Villacorta, R.D., creator of Eating Free and Peruvian Power Foods. “If you fuel up effectively, you’ll work out harder.”
Repeat: fuel effectively. Binge eating garbage will simply be counterproductive, and can leve you feeling nauseous. So get the good stuff—it’ll amplify your ENERGY, and increase your GAINS.
Here are the best nourishments you can eat inside a hour prior to your workout:
Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream, Burke points out. (But they’re not so full of fiber that they’ll cause gas.) This steady stream keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising.
Whole Grain Bread
A slice of whole grain bread is a good source of carbohydrates. “And it has flexible partners,” says Burke. “Top it off with jam or honey for more fuel or sliced up hard-boiled eggs for high-quality protein.” If you’re hitting the gym during your lunch break, grab some bread about 45 minutes before you head out. “Top it with a couple slices of turkey,” suggests Villacorta. “At this time of day, you should eat about 30 grams of carbohydrates and 15 to 20 grams of protein.”
Fruit and Yogurt
Fruit is high in carbohydrates and Greek yogurt is packed with high-quality protein. “People tend to skip fruit and other foods that are high in carbs,” says Villacorta, “but protein doesn’t break down fast enough to become fuel for a workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.” A great morning habit would be to start each day with a Fruit and Greek Yogurt Bowl from Jamba Juice.
What to Avoid
If you’re going to stray from this list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush—and probably a crash—while you’re mid-workout. Also, don’t overeat before you workout. These are all snack suggestions, not meals. Eating too much can cause indigestion, sluggishness, nausea and vomiting.