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Proper nutrition provides your body with energy that is crucial for maximizing your performance during training and speeding up your recovery after a workout. However, getting it right is easier said than done. Always consult your professional personal trainer about pre-workout nutrition facts to stay healthy and get the most out of your routine.
A healthy meal before training should consist of a combination of complex carbs, a moderate amount of protein, and a touch of healthy fats that will provide you with the energy needed to last the distance. Let’s take a look at a couple of crucial guidelines that will help you enhance your performance and polish up your fitness routine.
Remember, even though keeping track of your calories will help you achieve optimal weight and improve your health, it’s not the be-all and end-all of training nutrition. While you should stay on top of your calorie count, you should keep in mind that a diversified diet is equally important. Let’s take a look at what a healthy meal before a training session consists of.
Your muscles burn glucose from carbs for fuel during training. However, not all carbohydrates are the same and you should always opt for complex carbs that take longer to break down and provide a steady release of energy. Foods like oatmeal, whole-grain bread, brown rice, lentils, and potatoes are rich sources of complex carbohydrates. These foods are not only packed with energy but also rich in fiber, which ensures a gradual release of glucose into your bloodstream, preventing your energy levels from dropping suddenly.
If you don’t consume enough protein while working out, you run the risk of losing your muscle mass. Foods like chicken breast, tofu, Greek yogurt, and almonds are great sources of protein before training. They provide the necessary amino acids that help with muscle recovery and growth, which is particularly important if your workout includes strength training.
Fruits like bananas, apples, and berries are a rich source of simple sugars that can provide a burst of immediate energy. They're also high in water content, which helps maintain hydration levels during workouts. Furthermore, fruits such as oranges and kiwis are rich in vitamins and minerals that can improve exercise performance and recovery. If you haven’t eaten and your training is about to start, a banana is an excellent choice that will provide the needed energy without overburdening your body.
The human body digests fats slower than carbs or proteins. Fats are energy-rich foods that are particularly useful for endurance workouts and more demanding training regimes. Avocados, nuts, seeds, and certain types of fish are excellent sources of healthy fats that will help you make it through an exhausting workout. Another plus is that these foods also contain important vitamins that are important for proper muscle functioning.
Timing is everything when it comes to pre-workout nutrition. Even if you eat the healthiest meal at the wrong time, you may struggle during training. As a general rule, you should time your meal at 2-3 hours before training. And remember, if you’ve missed a meal or are short on time, don’t worry. Just eat a small carb-rich snack some 45 minutes before hitting the gym and you’ll get a much-needed energy boost.
Water is maybe even more important than a decent meal when it comes to training nutrition. Water helps transport nutrients that give you energy and keep you healthy. Without enough fluids in your system, you’ll find every exercise harder and may struggle to complete your session. Not only that, working out dehydrated can be very dangerous, especially during hot months and grueling training sessions.
Here are a few examples of balanced pre-workout meals that will help you achieve more while remaining healthy and full of energy:
If you want pointers on what foods to avoid before a workout, how to choose a healthy meal after training, or tips on which foods you should avoid after working out, professionals at Maximum Fitness will help you develop a pre- and post-workout diet that is optimized according to your personal development goals.
We’re located a corner away from the Vacaville Museum and our doors are open to all those who want to stay active, lose weight, or just lead a healthier lifestyle. Our fitness center will hook you up with a personal trainer who will help you develop a program that will maximize your potential so call us today!
