We all want the maximum outcome of everything we do, especially when it comes to workouts. Be it building muscles or losing weight, we all want those results expeditiously. So, to get to our fitness goals, it is very crucial that we focus on one more thing other than just working out and that is FOOD.
Food is like a synonym to fuel, just like a car needs fuel to run, the same way our body needs food to function properly as well as to get your desired workout outcome.
Eating before and after a workout is essential but there is a catch and that is, you do not have to just get yourself stuffed with anything. Eating right at the right time is the key. If you are not eating enough or hitting the gym empty-stomach, it may make you feel dizzy, nauseated or lethargic. So, it is very important not to hit the gym without consuming a proper pre-workout diet.
So, in this article, we will discuss three truths about pre-workout eating habits.
1.) Carbohydrates
From childhood, we have been taught that carbohydrates are the best source of energy. Consuming carbs before a workout can improve performance by delaying fatigue and allow an individual to work out better. And if taken in adequate amount, carbs can also help in gaining muscles.
According to a research by professors Gollnick PD and Matoba H.-Role of Carbohydrates in exercise- during short and heavy exercises, carbs may be the only energy source for the working muscle and may be derived exclusively from the glycogen stored within the muscle fibers themselves.
When we consume carbs, they enter our muscles in the form of glucose and our muscles store this glucose in the form of glycogen. There are so many foods which offer high carbs but you still have to choose the one which has simple carbohydrates. Why? Because simple carbohydrates digest faster, therefore, provide instant energy. The good sources for carbohydrates are fruit, sweet potato, dried fruit or oatmeal etc.
2.) Pre-workout Supplements
Pre-workout supplements are made to provide us with everything our body needs during an intense workout session. These pre-workout supplements supply us proteins which are as important as carbs for our body during the workout.
Proteins are most important if you are into weight training, as when you lift heavy weights it results in small tears in our muscle fibers. So our body needs to repair these micro-tears, this is where proteins come into play. And when these micro-tears get repaired, our muscles become stronger as well as bigger in size.
Incorporation of good quality pre-workout supplements can help you achieve your fitness goals by providing you with enough proteins without being worried about: what to eat and what not to? As these pre-workout supplements get you covered. There are so many pre-workout supplements you can buy or even order online without any hassle such as C4 pre-workout.
3.) Water
Surprised? Yes, it is not something that you eat but keeping yourself hydrated is as important as other things. We all have different bodies and different bodies mean different requirements. But as a rule of thumb, drink 8 ounces of water 30 minutes before your workout.
It is important to keep yourself hydrated as the deficiency of water or dehydration can lead to muscle cramps and muscle spasms. The U.S. National Health Nutrition Examination Survey reveals that in American’s everyday fluid intake, water only accounts for 30 percent, which is very low. The research also showed that people who drink more water consume fewer calories.
Water is something that we should consume even during the workout as while exercising we sweat profusely, which can lead to dehydration, therefore, leading to the things mentioned above (muscle cramps and muscle spasms). Sports Medicine study showed that dehydration can affect your strength by 2 percent, power by 3 percent and high-intensity endurance by a whopping 10 percent during a workout.
So, consume some amount of water after every 15-20 minutes interval to keep yourself hydrated during the workout. Also, drink 16 ounces of water within 30 minutes of finishing your workout. Now that you know what to consume before you hit the gym, some of you still be wondering about what is the ideal time to consume these things before a workout. It all depends on your body’s digestion system. You will have to experiment with the timing of when to have your pre-workout food.
Whereas when it comes to water, you can take it 15-20 minutes before your workout. The best timing for the rest of the things will be according to your digestion. However, its best not to overeat as it may even lead to vomiting, on the other hand, eating less may lead to dizziness. So be wise and choose healthy food in appropriate quantities.
