Many people sometimes are worried about which food to eat before going to the gym or the type of foods they should eat before starting an exercise.
The fact is, you should eat food prior to your workout for effective results.
This will help your body to acquire energy and strength. Therefore, perform better and recover faster after each rep and it will help reduce muscle damage.
This article presents to you the essential foods to eat before going to the gym.
Type of foods to eat before the gym and their roles before workout.
Remember each macronutrient has a specific role before a workout.
However, the ratio in which you are required to eat is very important for faster weight gain.
In fact, this ratio varies from one person to another base on the nature of the exercise.
The following are some of the most essential foods to eat before going to gym.
1. Eat carbs for faster growth of muscles.
Carbs are very important macronutrient necessary to eat prior to your workout as it provides enough energy.
The muscles use glucose from carbs for fuel.
The body converts glucose into glycogen during digestion and stores in the liver and muscles.
The nature of the exercise determines the ratio of carbs you will consume.
For instance, for short and high-intensity exercise, a smaller ratio of carbs will be used.
That is, the glycogen stored in your muscles’ will be the main source of energy. For that matter, eat carbs before going to gym.
Remember for longer exercise, the degree of carbs needed will depend on several factors such as the intensity, type of training and your overall diet.
So be smart and eat more before going to the gym
Current reports on health reveal that carbs can increase glycogen stores and utilization while improving carb oxidation during exercise.
Eating a high- carb diet can also maximize glycogen stores. Therefore, carbs are the type of foods to eat before going to gym
List of foods rich in carbs to eat before going to the gym
- Dairy. Milk, yogurt, and ice cream.
- Fruit. Whole fruit and fruit juice.
- Grains. Bread, rice, crackers, and cereal.
- Legumes. Beans and other plant-based proteins.
- Starchy Vegetables. Whole Sweet Potatoes and corn.
2. Eat More Protein
Proteins are the best foods to eat before going to gym.
They will help in building bigger muscle and fuel your muscles.
The fact is, protein consumption before exercise results in a better performance.
You may ask yourself, what kind of foods to eat before going to the gym?
Well, eating protein prior to exercise improves muscle protein synthesis.
The reality is, consuming protein prior to exercise leads to muscle growth or better anabolic response.
Proteins also fasten muscle recovery, increases strength and lean body mass and increases muscle performance.
Therefore, proteins are the best foods to eat before going to gym
Here is a list of foods rich in proteins to eat before gym
- lean meat, poultry and fish.
- dairy products like milk, yogurt, and cheese.
- seeds and nuts.
- beans and legumes (such as lentils and chickpeas)
- soy products like tofu
3. Eat unsaturated fats
Eating monounsaturated fats are very essential before going to the gym.
In fact, consuming fats before going to the gym act as a source of fuel for your muscles, especially for longer and moderate to low-intensity exercise.
This makes them the best foods to eat before going to the gym.
However, do not eat saturated fats and transfats if you are going to the gym.
They can cause negative effects on performance if taken excess.
Therefore, unsaturated fats are the best foods to eat before gym workout
Here are the list of unsaturated fats to eat before gym workout
- olive oil
- peanut butter
- vegetable oils, such as sunflower, corn, or canola.
- fatty fish, such as salmon and mackerel.
- nuts and seeds, such as almonds, peanuts, cashews, and sesame seeds.
Use the safest pre-workout supplement before going to the gym for effective results.
Pre-workout supplements help in improving your strength, energy, muscle recovery, and helps you to build bigger muscles.
Furthermore, they also increase lean body mass and reduces fatigue.
Therefore, it is essential to consume pre-workout supplements prior to your workout.
Here are a list of the best pre-workout supplements to eat before gym workout.
- branched-chain amino acids (BCAAs)
- whey protein
- Animal Pak
- Muscle Fuel
- Pre-Jgy, etc
It is recommended to consume the supplements 30-45 minute prior to exercise.
5. Drink Enough Water
It is important to drink enough water before going to the gym workout.
The body needs water for metabolic processes to take place.
It is advisable to consume both water and sodium before exercise to improve your fluid balance.
The recommended amount of water to drink is at least 0.35 liters of water 15 minutes or 0.6 liters of water 4 hours before gym workout or exercise.
How long after eating, should you go to the gym for a workout?
The timing of your meal is an important issue you should value as you are planning to go to the gym.
Therefore, it is very important to rest for around 1 to 2 hours before going to the gym.
However, if you eat less than 1 hour prior to your workout, then it is recommended you choose foods that are simple to digest and contain mainly protein and carbs.
This will prevent stomach discomfort during your workout.
Always check the type of foods to eat before the gym workout and after gym workouts.
To effectively achieve your primary goals, you need to maximize your performance by adhering to the time and type of food you should eat before gym workouts.
Check on your diet, food the portion you eat for faster weight gain and bigger muscle growth.
Furthermore, observe time and use it appropriately. Also, a lot of fat can cause discomfort when eaten a few minutes to start workouts.
I hope you can now revisit your routine plan and make changes where necessary.