Well, in today’s times, everybody irrespective of their age groups is all on a spree to become the healthier version of themselves. Health journals, health assistants, dieticians, nutritionists, everybody are on high demand these days. We think that this change of choosing health over anything else is also one of the most amazing positive transformations that mankind has witnessed. And if you have just found your motivation to get healthy by eating clean and also working out, we congratulate you! All the beginners, however, find themselves in a soup when it comes to how to fuel their workout. What we mean to say here, many are often confused as to what to eat and what not to eat before the workout routines. Most importantly, the one common question that lingers on here is whether or not eating carbohydrates and fats as a pre-workout snack or meal is allowed or not. While everybody has their own theory regarding this, we did our research and zeroed on some explanations that made sense to us. And we’re sharing the same with you as well. Read on to know in detail.
While people like us who just eat healthily and exercise for staying fit, we might ignore this confusion. However, when it comes to health enthusiasts and athletes who are always on a lookout for ways to improve their performance be it at the gym or on the field, it’s a much serious concern! Good nutrition is always essential to boost the performance of the body while working out. And not just that, it also helps in the recovery of the body after a workout. Therefore, we can say that optimal nutrient intake before working out is essential. And if you have smart health solutions like Cinderella Solution, then making the right decisions becomes a lot easier.
What To Eat Before Workout?
While you are choosing your meal before a workout, there’s one main thing that needs to be looked for—ensuring that you eat a balance of macronutrients. Now, if you aren’t a health-conscious person, then you’ll certainly not know what exactly macronutrients are. Macronutrients are nothing but dietary compounds that our body requires in large quantities in order to function aptly. So, there are three of them basically:
- Fats
- Proteins
- Carbohydrates
Macronutrients are considered to be key sources of providing energy. However, each of the components contributes in their own way when eaten as a pre-workout meal.
Why Eating Carbohydrates Is Good Before Working Out?
As mentioned earlier, carbs form as an essential energy source for our body. And consuming carbs in the right amounts will fuel and give enough energy for the body so that it performs well while exercising. This holds especially true for those who are actively involved in performing resistance and cardiovascular exercises. However, carbs impact differently depending on their different types. For example:
- Simple Carbohydrates: Another name for these would be sugars, they provide rapid energy when consumed before workout. A simple example of simple carbs would be our humble white bread.
- Complex Carbohydrates: They provide starch and fiber. They provide a slower source of energy but the energy is quite long-lasting. A simple example of complex carbohydrates is whole grains and whole-grain foods which are the fad in the health food world these days.
Now, Which Carbohydrate Is Better For A Pre-Workout Meal?
While working out, our muscles make use of the glucose provided by the carbs as a source of fuel. When it comes to exercises that are of short intensity, the glycogen stores become your muscles’ main source of energy. And loading on carbs before a workout is a well-known way of maximizing your glycogen stores. So, let’s look as to which type of carb is a better source of fuel before you begin your exercise routine.
- Simple carbs are rapid sources of energy, however, the energy that they provide is only for a short duration of time. If you are eating a pre-workout meal that includes only simple carbs, then you might feel a drop in your energy levels even before you finish your workout routine. Whereas complex carbs provide a slower but a long-lasting source of energy. They remain consistent for a very long period of time.
- Complex carbs are foods that are rich in nutrients, for example, beans. Simple carbs, on the other hand, are nothing but components of food that have very little to no value of nutrition at all, for example, cakes and chocolate bars.
- Also, another important thing to note here is that complex carbs are the foods that have lower levels of the glycemic index. This means that the lower glycemic index of complex carbs will not spike the blood glucose levels. Therefore, there is no risk of falling prey to type-2 diabetes.
- Let’s look at some examples of complex carbohydrates:
- Sweet potatoes, broccoli, and other vegetables
- Whole-grain foods
- Lentils
- Beans
- Oats
- Brown rice
- Whole-grain bread or pasta
Are Eating Fats Before Workout A Good Idea?
Fats also come in the bracket of sources that provide essential energy for the body to function. If you look at most traditional practitioners, they are against the consumption of any kind of high-fat meal before exercising. And the reason behind this is simple, the body takes a longer time to digest fats when compared to carbs. This essentially means that the body wouldn’t be able to break down fats and use the energy before your workout begins. Therefore, before a workout, it’s always ideal to consume a meal that constitutes carbs and proteins rather than fats.
We’re not saying DO NOT have fats at all! Fats are good, healthful fats! And it is very vital or you to include them in your diet to make your diet a balanced one. However, steer clear from trans fats and saturated fats. Because these two varieties of fats can impact your health in a negative manner.
What Are Healthful Fat Foods?
These fats are unsaturated and provide high nutrition as well. Below are some foods that are rich in unsaturated fats.
- Avocados
- Seeds and nuts
- Olive oil
- Eggs
- Yogurt
- Tofu
At What Time Should You Eat A Pre-Workout Meal?
The timing of your pre-workout meal is as important as what you eat before your workout. If you are someone who focuses on training a lot, then you should look at eating your pre-workout meal at the right time in order to maximize the results of your workout regime. We suggest that you eat a meal that has all three macronutrients (fats, proteins, carbs) and it’s best to eat such a meal at least 2-3 hours before your workout time.
The key is to manage the time between the pre-workout meal and your workout time. Suppose you’re eating a meal just 45-60 minutes before your workout, then ensure that you eat a simpler meal. And the meal needs to be a smaller one too. Choose foods that digest easily in such cases. This will not make your stomach feel any form of discomfort while you are exercising.
If understanding all of this appears to be all science to you, then we suggest that you invest in a health solution like the Eat Sleep Burn, it’s a weight loss solution programs which will guide you with what to eat, how much to eat, and what kind of workout needs to be practiced. It will also teach you regarding food pairing as well as will help you learn about proportion eating in the right way. You can lose your flab easily with such weight loss solutions.
The key to a healthy body here is consistency and that too in the purest form. Our body is like a temple and we need to preach and pray for it to be blessed in the healthy most way. It’s never too late to join the community of health enthusiasts. You just need the correct mindset to set off so that there’s no looking back. We hope you have a clear perspective now when it comes to whether or not to eat carbs and fats before your workout. Smoothies are our go-to pre-workout meals! Eggs, lean protein, a cup of oatmeal with fresh-cut fruits, avocado toast—all of these are good pre-workout meals. Eat right and exercise well for maximum positive results.