Top 10 Pre-Workout Nutrition - you should know

For optimal performance and recovery, it is essential to consume the appropriate nutrition before going to the gym. Following is a list of the top ten things you ought to be aware of about pre-workout nutrition. 

Body's main energy source is carbohydrates. Consuming carbs before exercise maintains blood glucose levels and fuels high-intensity activity. Choose complex carbs like oats, whole grain bread, or sweet potatoes for energy. 

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Carbohydrates are Essential

Protein makes muscle tissue stronger and helps it heal. A small amount of protein before a workout can help your muscles grow and heal. Chicken, Greek yogurt, or a protein shake are all good sources. 

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Include Protein

Eat a balanced lunch with carbs, protein, and fats 2-3 hours before exercising. Choose simpler carbs and protein 30-60 minutes before your activity, like a banana with peanut butter or a smoothie. 

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Timing Matter

Staying hydrated is important for success. Throughout the day, drink water. Two to three hours before you work out, drink 16 to 20 ounces of water, and then 20 to 30 minutes before you start, drink another 8 to 10 ounces. 

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Stay Hydrated

Adding electrolytes to your diet before a long or hard workout will help you stay hydrated and keep your muscles working. You could choose coconut water or a sports drink. 

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Consider Electrolyte

These have the potential to impede digestion and produce discomfort in the gastrointestinal tract while you are doing out. Put your attention on foods that are simple to digest and offer energy quickly. 

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Avoid High-Fat and High-Fiber Food

Including some healthy fats in your diet might give you with prolonged energy if you have several hours before your workout on your schedule. Foods such as avocados, almonds, and seeds are all wonderful options. 

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Incorporate Healthy Fats (When Time Permits)

Caffeine in small amounts (about 200 to 300 mg) 30 to 60 minutes before a workout can help with both stamina and strength. Some sources are pre-workout vitamins, coffee, or tea. 

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Caffeine Can Boost Performance

A substance called beta-alanine, which is found in pre-workout supplements, can help keep muscles from getting tired and boost exercise ability. Usually, an amount of 2 to 5 grams works. 

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Beta-Alanine for Endurance

Vitamins and minerals are very important for making energy and keeping muscles working. To meet your micronutrient needs, make sure you eat a balanced diet full of whole foods, fruits, and veggies. 

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Don't Forget About Micronutrient

Also see

Top 10 Muscle Building Foods