The primary variables influencing the adaptive response to a bout of endurance training are exercise intensity and the availability of nutrients before, during, and after training. Consuming a heavy meal before a workout can make you feel lethargic; consuming an insufficient snack won’t give you the energy you need to get through a tough session. If you want to make sure there are no breakdowns during your workout, you have; got to focus on the right fueling pre-workout.
PRIMARY ENERGY SOURCE DURING WORKOUT
Carbohydrate is the primary source of energy during workouts. During short, heavy exercise, carbs may be the only energy source for the working muscle that may be derived exclusively from the glycogen stores within the muscles. During prolonged exercise, the magnitude of the contribution; that carbohydrates make to the total energy consumed depends upon the intensity and type of workout.
It means that filling up your glycogen stores pre-workout will make you have more energy to perform at your best. Low glycogen stores will decrease your ability to gain strength and muscle. Hence, the most beneficial nutritional intervention before a workout is the one that can increase or preserve your glycogen stores and provide quick energy to help you perform at your best.
Here’s a guide on the best pre-workout foods that can boost stamina and keep you powered during your workouts…
Energy foods are less efficient if they’re slow to digest. Banana is nature’s cost-effective power bar, a grab-and-go snack that’s loaded with simple sugars that get easily digested and rapidly absorbed. A medium-sized banana provides 23g of carbs and 3g of fiber, it is a good source of vitamin B6 and potassium. The 14g sugars in bananas are a mixture of glucose, fructose, and sucrose. The glycemic index of bananas is 51 which helps the body sustain energy levels for a longer period. While the carbs fuel your training session, potassium helps maintain proper nerve function, blood pressure, muscle function as well as fluid balance. Topping your banana with a serving of peanut butter will provide a punch of carbs, and protein and will contribute to a powerful pre-workout snack.
Eating oatmeal before workouts have been proven to enhance performance profoundly. Oats are a great form of complex carbohydrates and soluble fiber, beta-glucan and are classified as low-GI foods. Consuming oats before workouts; will make you experience a longer payoff of its energizing benefits, plus the bonus of fiber. The presence of beta-glucan; fiber will slow down carb absorption into your bloodstream, promotes satiety, and improves insulin sensitivity. A good amount of fiber improves gut health and natural immune defenses. 100g rolled oats provides 67g carbs, 13g protein, 10g fiber, and is packed with vitamins and minerals. The neutral taste of oats grants you the freedom to pair well with fruits, nuts, and seeds. You can add a scoop of protein powder or a tablespoon of peanut butter to oatmeal for a powerful energy and protein boost pre-workout.
Fruit smoothies are great tasting, super healthy, and one of the easiest food options you can consume pre-workout. The simple, quick, convenient to prepare and consume fruit smoothies are nutrient-dense, give you a quick energy boost, help you stay hydrated, prevent muscle loss, and speed up recovery. Blend of one ripe banana, 2 tbsp oats, one kiwi fruit, an orange, half cup blueberries, 1 tsp cinnamon, half cup almond milk, 1 tbsp peanut butter will make sure you’ll get a nutritional punch of carbs, vitamins, minerals, protein, and water. While the carbs, vitamins, and minerals provide energy, water helps to replace the fluids lost as sweat, protein content helps faster muscle recovery. Fruit smoothies are endlessly customizable and will give you an energy boost that makes your workouts enjoyable and productive.
Yet another excellent snack to eat before gym is sweet potato. The high carb, the low glycemic index of sweet potatoes makes them a perfect pre-workout food when you need fuel for longer, more intense sessions. The complex carb in sweet potato provides a sustainable, steady form of energy to keep you energetic throughout the workout. An average size sweet potato provides 20g carbs, 3g dietary fiber, vitamin B6, magnesium, sodium, and potassium. The carbs keep you energized throughout the workout, fiber maintains healthy digestion, regulates appetite, magnesium reduces mental and physical stress, potassium maintains electrolyte balance, and relaxes muscle contraction. Vitamin B6 maintains healthy brain and nerve function, vitamin C boosts immune function.
Granola bars are excellent pre-gym energizing fuel that is generally made with ingredients like oats, dried fruits, nuts, honey, and seeds. The easy-to-eat, power-packed wonder gives you the quick source of energy you need without any crash. The protein in granola bar helps build and maintain muscle mass, the fiber improves gut health. Granola bars are packed with carbs and healthy fats that will keep your energy up and your stomach satisfied. Some protein bars are designed with a good ratio of carbs and protein which help maximize glycogen stores, boost muscle recovery, and enhance exercise performance.
Your pre-workout nutrition can make or break your workout….
The five foods suggested in this blog can help meet your pre-workout nutrition and persevere through challenging workouts…