What To Eat 30 Minutes Before A WorkoutWhat To Eat 30 Minutes Before A Workout – What you eat before you workout is very important. A bad pre-workout meal can cause discomfort, make you tired, or give you poor energy, ruining your workout.
A good pre-workout meal however can fuel your body and help you achieve a high energy workout. So what foods are good to eat in order to enable you to have the best workout possible?
There are two major factors that determine what kinds of foods you should be having, and they are:
1) The type of workout.
2) How much time you have before you go workout.
Overeating may cause discomfort while you are exercising, and it can also delay the energy from getting to your muscles.
This is a good time to have foods such as granola bars, yogurt, fruit, or a bowl of cereal.
30 Minutes – Say you’re late getting off work and have to make it to the gym within an hour. This is when you should be having simple carbohydrates, such as Gatorade or other sports drinks, a glass of juice, or a piece of fruit.
Eating properly before exercising can be the difference from having a bad workout or a good one. Eat properly to ensure that your body is operating at its optimum level.
Professional athletes generally have a chef on hand to make them pre-game meals. The team usually gets together 4-5 hours before their game to fill up.
So what do they eat? Usually pro athletes stack up on carbs, vegetables and protein on game day.
These foods are easy to digest and give the body lots of energy. Baked chicken, steamed veggies and pasta seem to be the athlete’s favorites.
Not only good for you, but the right combination of essential nutrients to keep your body in motion for your game.
Athletes also take in lots of water, If you have an Evening game, try taking in a glass of water every hour or two. This will prevent dehydration and the liquids will lube up your muscles to avoid cramping.
You can drink until you feel full, but stop an hour or two before the start of a session. Now if you have a day job and an evening gym time, you cannot always time your meals perfectly.
In this case, eat the healthy lunch described above and try sampling on some toast or a bagel 3 or so hours before your session begins. This, again, will allow your body Time to digest while at the same time giving you the strength you will need.
Do we burn more fat on a empty stomach?
Researchers are now showing us evidence of more significant fat loss when we work out while our body is low on fuel!
Great news for the dieter and ideal if you do your work out in the morning.
It makes sense really when you think about it, hardly rocket science, it’s just that we have always been told to eat carbohydrates before workouts so that we have energy!
Here’s the thing though, if we eat before a workout then we are only going to burn the fuel we have just taken and not the fat right?
To burn the fat we need to work out in excess of 40 minutes, less fuel and shorter workouts makes sense to me!
We must be sensible here, you must only use this method if you want to lose body fat, it is obviously not recommended otherwise!
If you are at your ideal weight and fat level then sensible eating and exercise is all you need! So if you have excess fat and your goal is to lose it, then this is appropriate, but if you are in a competitive sport or you have a very demanding day ahead of you then your performance would suffer with no fuel before hand.
Plan wisely, if you have time for this in the mornings great, but if you are under pressure then you could save this method for weekends or a time when you only need to think of you! The body’s blood sugar level is at its lowest in the morning before eating; therefore doing your workout at this time will force the body to use its fat reserves for energy.
The body will continue to burn fat for some time after the workout, for how long would depending on various
factors such as, metabolism, your type of workout etc, but be assured it will continue to burn fat for a good amount of time, how awesome is that?
So upon waking up, drink a glass of water, go for your workout, if you can’t get to the gym, go for a brisk walk while listening to some motivational stuff on your phone or just breathe deep and enjoy the sites around you.
It is amazing to workout first thing in the morning; your mind will be alert and ready for your day. Don’t forget to do some good stretching on your return.
When you’re ready for breakfast, take fruit first, eat slowly, chew your food and enjoy. Be aware that with exercise your body will demand more food so feed it but sensibly!
Personally when exercising in the evening I have a late lunch about four hours before I am going to leave from work. I then eat an apple as I drive home, and have a light carbohydrate-rich meal later.
It is particularly important that your stomach should be empty when you are exercising your abdomen.
Abdominal exercises put great pressure on your spine and they should not be done for more than three to five minutes a time, followed by turning over and decompressing your spine by pressing it in the opposite direction.
Picture this between the front and back of your body you have not only your bones, muscles, and vital organs, but also your stomach, intestines and their contents.
Each exercise forces your stomach downwards to your spine, and if you have a meal inside you it adds to the pressure on the disc between your vertebrae. If you must eat something before exercising, eat a plain biscuit, slice of toast,
banana or apple.
Never eat a sugary or chocolaty snack on its own before you begin exercising. While these tips might not sound like much, you will be surprised how many people don’t eat effectively prior to working out.
One of the biggest problem areas I see is more and more individuals are consuming popular energy drinks, thinking they are healthy for them. When in fact they are loaded with sugar, that will give you an immediate boost, but you’ll quickly find out it dissipates and you feel sluggish.
Most people prefer not to eat anything before training because, after all, the idea is to burn those calories that are accumulated by eating certain foods. However, contrary to what many think, eating certain foods before exercise can be very positive for improved performance.
7 Healthy foods you should eat before the gym.
1. Fruits and Vegetables
Fruit juices, green vegetables are a major source of natural energy that can be prepared to enhance performance during exercise.
These drinks are refreshing and easily digested, supporting the metabolism to burn fat more easily.
They can be prepared by mixing vegetables such as: Spinach, Cabbage, Broccoli, Parsley, Celery, Banana, Apple, The kiwi and Pineapple.
2. Chi Seeds
The consumption of Chi seeds became popular for a reason: They are rich in nutritional properties that are highly beneficial to health.
They contain omega-3 essential fatty acids, fiber, proteins and minerals that contribute to strengthening the body while providing energy. Today they are very easy to acquire in the market and its price is quite reasonable.
It is best to not eat large quantities to enjoy their property; adding them in shakes is more than enough.
It is delicious and has dozens of benefits to the overall health of the body. It contains essential fatty acids, vitamins, antioxidants and other nutrients that support all kinds of diets.
It is a perfect food to energize the body naturally and enhance physical and mental function complement. Daily consumption of a piece of this fruit helps regulate cholesterol levels and help you loses weight because it is also a satiating food.
These are a natural source of protein that stimulates weight loss while building muscle mass. They are perfect for eating breakfast, particularly if the training takes place in the morning.
One of the foods with higher content of dietary fiber is oatmeal.
This cereal, considered the most complete, it helps stabilize blood sugar levels in the blood and supports the metabolism to facilitate the transformation of fat into energy.
It is very low in calories and, thanks to its healthy fats, protects the heart and supports the regulation of cholesterol.
Nuts contain less water than fresh fruit and that explains why they are more concentrated in calories.
To counter this, it is essential to know that you are also getting a great source of protein, healthy fats and antioxidants that support the diet.
In the case of athletes happen to be a great choice to satisfy hunger, as they are very satisfying and act as a natural source of energy.
On the other hand, high intake of fiber reduces the absorption of carbohydrates, which makes them an ideal food supplement glucose control.
7. Low-fat Greek yogurt
This food is not only good for maintaining the health of the intestinal flora, but supports digestive function and prevents uncontrolled levels of blood sugar.
In addition, each serving of 170 g (6 ounces) provides 18 grams of protein, making it a great choice for those who want to optimize their training.