Your fitness regimen is incomplete without proper nutrition. In fact, it is said that 80% of body transformation happens in the kitchen. But what should you eat before a workout? What are the best foods to fuel your muscles? This guide covers everything you need to know to power up your body for a successful workout.
Timing is key
Eating the right food at the right time is crucial to getting the most out of your workout. Avoid eating immediately before your workout, as your body will be unable to digest food properly. Similarly, working out on an empty stomach is also not recommended. Ideally, you should eat a small meal 2-3 hours before exercising to give your body enough time to digest the food.
Choose complex carbs
Complex carbohydrates such as brown rice, quinoa, and sweet potatoes are ideal sources of energy for your body. These carbohydrates slowly release energy, providing a steady supply of fuel for your muscles. They are also rich in fiber, keeping you feeling full for longer and aiding in digestion.
Load up on protein
Protein is essential for building and repairing muscles. Opt for lean sources of protein such as grilled chicken, fish, or tofu. Greek yogurt, cottage cheese, and eggs are also good options. Aim to consume 20-30 grams of protein before your workout for optimal muscle synthesis.
Don't forget about hydration
Drinking enough water is key to maintaining performance during a workout. Make sure to drink water regularly throughout the day, and aim to drink 16-20 ounces of water 2-3 hours before your workout. If you are doing a particularly intense workout, consider drinking a sports drink to replace electrolytes lost through sweat.
Avoid processed foods
Processed foods such as chips, candy, and fast food are loaded with empty calories and sugar, providing a quick burst of energy but ultimately leaving you feeling sluggish. Opt for whole foods such as fruits, vegetables, and nuts to provide your body with essential vitamins and minerals.
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