Gearing up for a freaking exhausting workout? So just fill up your plates with the following foods that’ll keep you going strong in the long exhausting hours of your gym session.
You’re a fit guy. You skip the awful stuff, always get #legday in, and hit the heavy bag hard. But if you want your physique to continue performing like a Lamborghini, then you’ve have to put in the high-octane fuel—and that means eating healthily the correct meals before your workouts.
Even though you may be convinced to skip the calories, don’t. Not eating before a workout can result in low blood sugar, which leads to light-headedness and tiredness. “If I don’t have my pre-exercise meal, my workout isn’t the same and it feels like a waste.” If you fuel properly, you’ll work out harder.”
We’ll repeat that: fuel correctly. Pigging out on junk will just be counterproductive, and can leave you feeling queasy. So get the good stuff—it’ll boost your strength, and your gains.
“They’re nature’s Power packed Pre-Workout,” Bananas are loaded with edible carbohydrates (read: fuel) and are filled with potassium, which assists in protecting nerve and lean muscle function. The body doesn’t store potassium for very long, so a medium banana before an exercise session will help keep nutrient levels elevated. Villacorta especially highly suggests bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”
Oatmeal are loaded with fiber, which means they progressively release carbohydrates into your blood vessels, Burke highlights. (But they’re not so full of fiber that they’ll cause gas.) This regular flow maintains your energy levels consistent during your workout. Oats also contain Vitamin b, which help convert carbohydrates into energy. Help yourself to one cup at least thirty minutes before you begin working out.
A slice of wholesome bread a great source of carbohydrates. “And it has flexible partners,” says Burke. “Top it off with jam or honey for additional energy or sliced up hard-boiled eggs for high-quality protein.” If you’re hitting the gym during your lunch break, seize some bread about 45 minutes before you head out. “Top it with a couple slices of turkey,” suggests Villacorta. “At this time of day, you should eat about 30 grams of carbohydrates and 15 to 20 grams of protein.”
4.FRUIT AND YOGHURT
Fresh fruit is rich in carbohydrates and Greek yogurt is packed with high-quality protein. “People tend to skip fruit and other foods that are high in carbs,” says Villacorta, “but protein doesn’t breakdown quick enough to become fuel for a workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.” A great morning habit would be to start each day with a Fruit and Greek Yogurt Bowl from Jamba Juice.
Things to avoid: If you’re going to steer clear away from this list, then there is a couple of things you should keep in mind. Make sure to steer clear of highly processed foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are beneficial, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush—and probably a crash—while you’re mid-workout. Also, don’t binge on before you workout. These are all snack recommendations, not meals. Too much can cause indigestion, slowness, nausea and vomiting.