Quote for Today:
The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.
-Morihei Ueshiba
The Importance of Eating the Right Foods
Before a Workout
By Brian Neal
To have a good workout, you can't simply
begin without any preparation. While stretching and other steps are important,
eating properly might be the primary key to a good exercise session. What you
put into your body before you exercise has an enormous impact on how well you
will perform.
To perform tiring, difficult movements and
actions, the human body requires energy in the form of glucose. Glucose, which
is stored in your body as glycogen, is obtained via the consumption of
carbohydrates. These facts mean that your pre-workout diet should primarily
consist of healthy carbohydrates that can be digested easily and quickly. If
you are strength training, consuming a significant amount of protein is also
critical.
Note that exercising immediately after a
meal isn't a good idea. Do so and you may experience stomach discomfort and
cramps. At the same time, your body needs energy at all times -- never more so
than during strenuous exercise. Aim to eat between one and three hours before
you work out, keeping your meal lighter the closer you are to exercising.
With all that in mind, here are six
pre-workout foods that will help you get the most out of your exercise regimen.
1.
Oatmeal with fruit added: The high fiber content in whole-grain oatmeal
means that your body will have access to a steady supply of energy deep into
your workout, enhancing your endurance. Meanwhile, adding fruit to your oatmeal
will provide you with a rush of quick-acting energy, allowing you to get your
exercise session off to a fast start.
2. Protein
bar: For a convenient supply of energy, it's hard to beat a protein bar.
Whenever you have no time to prepare a full meal before exercise, a protein bar
is your friend. But watch out -- many commercial protein bars are shockingly
high in sugar. Avoid these candy bar-like products by checking labels closely
for sugar content, or consider making your own protein bars, which will allow
you to choose exactly the taste and protein and carb content you desire.
3. Caffeine:
It turns out caffeine doesn't just perk up your mind -- your body can receive a
boost as well. Caffeine is a stimulant, so its consumption can increase
endurance and ward off fatigue. Caffeine may even reduce muscle pain, which
will make your workout feel easier. Of course, caffeine in any form does not
constitute a full meal, so eat something as well. Caffeine can also upset
stomachs, so be wary the first time you try working out on the stimulant.
4. Greek
yogurt: With more than double the protein totals of regular yogurt, Greek
yogurt is a great way to get protein. The food has significant amounts of
carbohydrates as well. There is also less sugar in Greek yogurt than in normal
yogurt, but more calcium. If you are tempted by fruit-flavored yogurts with
added sugar, cut up a piece of fruit or two and mix it into nonfat Greek
yogurt.
5. Dried
fruit and nuts: Dried fruit and nuts can literally be eaten by the handful,
making for a convenient pre-workout energy booster if you are low on time. Nuts
will provide your body with the protein needed to build muscle, while dried
fruit is high in the carbohydrates required for endurance and cardiovascular
training. Either purchase a store-bought trail mix or make your own -- but if
you go the commercial route, choose a mix without sugary items.
6. Pasta:
An easily digested, carbohydrate-rich food like pasta is a great choice
before exercise. Pasta will give you both the energy necessary to kick-start
your exercise, and the stamina required to persevere late in your workout.
Pasta is the perfect food for avoiding the 'wall,' a state of fatigue triggered
by depleted glycogen stores. For a healthier, high-fiber alternative to regular
pasta, try whole-grain pasta.
Some people don't eat at all before a
workout, either because they don't think they have the time or because they
don't know what they should eat. This is a mistake. Consuming nutritious,
energy-boosting foods like those listed above will always increase your
exercise performance.
