Geschatte leestijd: 2 minutenWhen you’re training, it’s important to provide your body with the right type and amount of fuel. By eating the right food, you can get the most out of your workout and have enough energy for the sets and reps. The food you consume plays a very important role in this. Read here what the best pre-workout nutrition is before you start training.
Carbohydrates
Take a meal consisting mainly of complex carbohydrates 2 to 5 hours before starting a workout. Carbohydrates contain glucose, which serves as the primary energy source for your muscles during your workout. Simple carbohydrates, also called fast carbohydrates, are easy to digest and therefore do not provide your body with enough energy for the entire workout. Your body is likely to use fat reserves as an energy source. Complex carbohydrates, such as grains, brown rice, pasta, couscous, quinoa, and bulgur, provide more energy for the entire workout.
Take a snack high in simple carbohydrates 1 to 2 hours before training, such as fruit or crackers. Avoid eating carbohydrates high in fiber like broccoli. These can cause problems such as constipation and gas production in your digestion.
Protein and Fat
While the main source of energy comes from carbohydrates, the roles of protein and fats should not be underestimated. Protein and fats play a role in satiety, and fats can provide more energy than carbohydrates, which is good for endurance athletes such as runners and cyclists.
Try to add lean proteins to your meal 3 to 5 hours before you train, such as chicken breast, salmon, or tuna. Also, add healthy fats like walnuts, olive oil, and flaxseed oil.
If you want to add extra protein to your pre-workout meal, do so with cheese, yogurt, cottage cheese, peanut butter, or skim milk.
Heavy meals high in fat can sit heavily on the stomach, making you feel sluggish and upset your stomach during training. If you eat too little, it can lead to insufficient energy and endurance. Choose the right food and get the best results.
Water
Providing enough hydration for your body when you train is as important as taking the right nutrition. Dehydration can lead to fatigue and a feeling of weakness. Therefore, drink 0.3 – 0.5 liters of water before you train and drink 0.2 liters of water every 15 minutes during your workout.
