Athletes and fitness buffs are continuously looking for new ways to better their performance and meet their objectives. Nutritional supplements can help your body perform better and recover more quickly after each workout.
Not only will optimal nutritional intake before exercise help you enhance your performance, but it will also help you avoid muscle damage.
Everything you need to know about pre-workout nutrition is right here.
It's Critical to Know What to Eat
Before you work out, fueling your body with the correct nutrients will provide you with the energy and power you need to perform better.
Before a workout, each macronutrient has a unique purpose. However, the amount you need to ingest depends on who you are and what type of exercise you do.
The role of each macronutrient is discussed briefly below
Carbohydrates provide energy to your muscles. Glycogen is a type of carbohydrate that the body uses to digest and store glucose, primarily in the liver and muscles.
Your glycogen stores are the main source of energy for short and high-intensity activity. However, the amount of carbs used during lengthier workouts is determined by several factors. These factors include the intensity of your workouts, the sort of training you do, and your general nutrition. The glycogen stores in your muscles are limited. Your output and intensity will decrease as these stockpiles are depleted.
Carbs have been found in numerous studies to increase glycogen storage and utilisation while also increasing carb oxidation during exercise. Carb loading, which entails eating a high-carb diet for 1–7 days, is a well-known technique for increasing glycogen storage.
Pre-workout protein ingestion has been shown in numerous studies to boost athletic performance. Before exercise, eating protein (alone or with carbs) has been found to boost muscle protein synthesis. One study found that 20 grams of whey protein taken before exercise resulted in a good anabolic response.
Other advantages of eating protein before exercising are as follows:
- Anabolic response, or muscular growth, is improved.
- Muscle healing has improved.
- Increased lean body mass and strength
While glycogen is used to fuel short, high-intensity workouts, fat is utilised to fuel prolonged, moderate-to-low-intensity workouts. The effects of fat intake on athletic performance have been studied in a few research. These studies, however, looked at high-fat diets over time rather than just before activity.
One study, for example, found that a four-week diet high in fat increased endurance running times in healthy, trained runners.
It's Critical to Time Your Pre-Workout Meal
The timing of your meal is also a crucial factor to consider when it comes to pre-workout nutrition. Eat a balanced meal with carbs, protein, and fat 2–3 hours before you exercise to get the most out of your workout. However, you may not be able to eat a complete meal 2–3 hours before working out in some instances.
You can still eat a good pre-workout meal in that instance. Keep in mind, however, that the earlier you eat before your workout, the smaller and easier the meal should be.
Choose foods that are easy to digest and contain mostly carbs and some protein if you eat 45–60 minutes before your workout.
Some Pre-Workout Meal Examples
The type, duration, and intensity of the workout determine which foods to eat and how much to eat. Before exercising, it's a good idea to eat a blend of carbs and protein. If you're going to eat fat with your pre-exercise meal, do it at least a few hours before your workout.
Here are some suggestions for healthy pre-workout meals:
- If your workout is scheduled to begin in the next 2–3 hours or more,
- Sandwich on whole-wheat bread with lean protein and a salad on the side
- A cup of fruit and an egg omelette on whole-grain bread with avocado spread
- Brown rice, lean protein, and roasted vegetables
If you're starting your workout in less than two hours,
- Milk, protein powder, banana, and mixed berries are blended into a protein smoothie.
- cereal made with whole grains and milk
- Oatmeal with banana and chopped almonds in a cup
- Sandwich on whole-grain bread with natural almond butter and fruit preserves
If you're starting your workout in an hour or less,
- Fruit and Greek yoghurt
- Protein-rich nutrition bar made with natural components
- A banana, orange, or apple is an example of fruit.
Keep in mind that you don't need to eat a lot of different pre-workout meals. Simply pick one of these.
Experiment with varied times and nutrient mixes for the best results.
Supplements Can Also Be Beneficial Before Working Out
In sports, supplement use is prevalent. These supplements may help you perform better, gain more strength, gain more lean body mass, and feel less tired.
Some of the greatest pre-workout supplements are listed below
- Creatine is one of the most popular sports supplements.
It's been demonstrated to improve muscle mass, muscle fibre size, muscle strength, and muscle power while also postponing tiredness. Although taking creatine before an exercise is useful, it appears to be much more effective when taken afterwards.
It is helpful to take 2–5 grams of creatine monohydrate each day.
Caffeine has been demonstrated to improve performance, increase strength and power, reduce weariness, and accelerate fat burning, among other things. Caffeine is a stimulant that can be found in coffee, tea, and energy drinks, as well as pre-workout vitamins and pills. It makes little difference how you take it because the impacts on performance are usually the same. Caffeine's effects are at their greatest 90 minutes after ingestion. It has, however, been demonstrated to be helpful even when taken 15–60 minutes before exercise.
- Amino Acids with Branched Chains (BCAAs)
The essential amino acids valine, leucine, and isoleucine are referred to as BCAAs. BCAA supplementation before a workout has been found to reduce muscle damage and improve muscle protein synthesis in studies.
It is effective to take a dose of 5 grams or more at least 1 hour before activity.
Beta-alanine is an amino acid that raises the amount of carnosine in your muscles. Short and high-intensity exercises have been demonstrated to be the most beneficial.
This is accomplished by boosting exercise capacity and muscular endurance while decreasing tiredness.
A daily intake of 2–5 grams is recommended, with at least 0.5 grams ingested before your workout.
Pre-Workout Supplements with Multiple Ingredients
Some people prefer supplements that contain a combination of the above-mentioned supplements. The combination of these compounds may have synergistic effects, resulting in considerable performance improvements. The most widely used constituents in these products include caffeine, creatine, beta-alanine, branched-chain amino acids, arginine, and B vitamins.
Workout output, strength, endurance, anaerobic power, response time, attention, and alertness have all been found to improve with these pre-workout vitamins. The exact dose depends on the product, but it's usually best to take them 30–45 minutes before working out.
It's Also Important to Stay Hydrated
Water is required for the proper functioning of your body. Dehydration has been associated with severe losses in performance, whereas good hydration has been proven to maintain and even improve performance. It's a good idea to drink both water and sodium before working out. This will help to maintain fluid balance.
Drink 16–20 ounces (0.5–0.6 litres) of water at least four hours before exercise and 8–12 ounces (0.23–0.35 litres) of water 10–15 minutes before exercise, according to the American College of Sports Medicine (ACSM). They also advised drinking a sodium-containing beverage to assist retain fluids.
It's critical to nourish your body with the correct nutrients before a workout to enhance your performance and recovery. Carbs aid your body's ability to use glycogen to fuel short- and high-intensity exercises, whereas fat aids in the fueling of prolonged workouts. Protein consumption aids muscular protein synthesis, prevents muscle injury, and aids recovery. Hydration has also been related to improved performance. Three hours to 30 minutes before an exercise, eat a pre-workout meal. Choose foods that are easier to digest, especially if you have a one-hour or less workout ahead of you. This will assist you in avoiding stomach pains.
Many different vitamins can also help with performance and recovery.