Exercise is a great way to strengthen our health, but amid busy work schedules, family, and other commitments, it can be hard to find energy, even when we make time. That’s where your diet comes in. Experts say eating certain foods can help boost your athletic performance, allowing you to get the most out of your sport. time at the gym. In fact, studies also show that there is one food you should never Eat before a workout, as it can really inhibit your performance. Read on to learn what you should never eat before working out — and what to eat instead.
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Eating the wrong foods before a workout can leave you feeling bloated, lethargic, or nauseous — all of which can slow down your athletic performance. Of course, food is fuel, so not eating enough can leave you feeling low on energy, dizzy, and hungry. The key is to strike the right balance of nutrients to increase your time on the treadmill or in the gym. It’s also important to have a meal plan that helps with digestion before hitting the gym.
According to the Mayo Clinic, it’s best to wait at least three to four hours between eating a larger meal and exercising. You can eat small meals or snacks one to three hours before exercising, and this will give you a little energy boost. “Early pre-workout snacks probably won’t give you extra energy if your workout lasts less than 60 minutes, but they can stop hunger pangs,” their experts write. concentrate.
Healthy fats are one an important part of your dietand they will make up about 35% of your calories, according to recent report from the United States Department of Agriculture (USDA). However, experts advise against eating high-fat foods in the hours before a workout. That’s because it takes more energy to process fat, and this can slow you down during exercise.
If you choose to eat fat as part of your pre-workout snack, it’s best to avoid saturated fat for more nutritious options. Sources of healthy fats include nuts, avocados, fatty fish, chia seeds, eggs, and olive oil.
Studies have shown that eating complex carbohydrates in the days and hours before intense or prolonged exercise can help increase endurance.
“The main goal of pre-workout nutrition strategy is to maximize carbohydrate stores, thereby minimizing [performance-impairing] a 2004 study published in the journal Journal of Sports Science. In fact, researchers found that increasing the amount of carbohydrates in the diet in the days leading up to a sport competition lasting 90 minutes or more increased levels of muscle glycogen — the stored fuel for building muscle. build muscle — and improve exercise performance.
While eating carbohydrates is a great way to fuel your workouts, the best thing you can do for your overall health is to eat a variety of foods that provide a variety of nutrients. Fiber, protein, vitamins and minerals are all important and can be found in lean meats and fish, fruits, vegetables, whole grains, nuts and legumes.
Listening to your body as you try different food combinations can help you achieve optimal balance. “Personal experience should inform personal practice,” Sports Science study notes.