What foods to fuel up on before a workout
What you eat before a workout can help you get the best results.
Not sure what food to eat before a workout? We have a guide to help you get started.
While some people prefer not to eat anything before exercising, many need some fuel before a big workout session.
However, knowing what to eat, how much to eat and when is essential.
Eating a large meal shortly before exercising or going for a run can make you feel sluggish. Fatty foods can also make you feel queasy.
Here's a look at what health experts recommend eating before a workout.
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Healthy carbs
Carbohydrates are a good source of energy, which is just the fuel you need for a workout. The American Heart Association recommends eating carbohydrates up to two hours before your workout.
The association suggests healthy carbs, including whole-grain cereals, which you can eat with low-fat or fat-free milk. You can also try:
- Whole-wheat toast
- Low-fat/ fat-free yoghurt,
- Whole-grain pasta
- Brown rice
- Fruits and vegetables.
Protein-rich foods
Ask any gym enthusiast, and they will tell you that protein is a key part of fitness. According to health.com, "Protein's amino acids act as building blocks in the body, repairing and growing muscle tissue".
While some health experts recommend eating protein after exercise, eating it pre-workout also has benefits.
"Eating protein before a workout can be an effective nutritional strategy for individuals who struggle with exercising on an empty stomach. It limits the carbs in your system during training while also keeping hunger at bay."
Eggs, Greek yoghurt, and protein powder shakes are some pre-workout favourites. Lean proteins like fish or chicken are good options for longer workouts.
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Meal suggestions
What you eat before a workout also depends on what time you exercise and for how long.
Light meals can be eaten one to three before a workout, while healthy snacks are a better option 30-60 minutes before.
Some popular meal suggestions include:
- Whole-grain toast and egg
- Greek yoghurt with fruit such as berries
- Oatmeal
Light snacks: Rice cakes and hummus, protein smoothie/shake, trail mix, protein bar.
If you are unsure what to eat before a workout, speak to a dietitian for a detailed and personal meal plan.
Check out the video below for more ideas.
Disclaimer: Health-related information provided in this article is not a substitute for medical advice and should not be used to diagnose or treat health problems. It is always advisable to consult with your doctor on any health-related issues.
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