Experienced athletes know that what you put into your body dictates what you get out of it, whether you are a seasoned pro or a total beginner. But besides consuming the right things, you also need to do so at the right times. One crucial window to consider is the period shortly before a workout, when getting the right nutrients can provide a power boost and enhance recovery. This article explains what to eat during this time and why.
Carbohydrates
Carbohydrates are frowned upon in some circles of the modern fitness industry, but when it comes to enhancing performance, they are your body's preferred energy source. They stop you from tiring out too quickly when exerting yourself, and that makes them a great choice before workouts. Experts suggest consuming 1-2 grams of carbohydrates per kilogram of body weight up to four hours before training for optimal endurance and strength benefits.
Protein
You probably consume plenty of this after your workout, but you can improve your performance in the gym by getting plenty of it beforehand, too. Already having a good amount of protein in your system when you start training helps to reduce muscle breakdown and kickstart the recovery process afterwards. 15-25 grams consumed up to two hours before your workout is what the experts recommend, and it should come from high-quality sources like eggs, lean meats, and protein shakes.
Pre-Workout Supplements
Some people prefer to get their pre workout nutrition in the form of a supplement, usually because they do not enjoy working out with food in their stomach or because the supplements contain other beneficial compounds that are difficult to get enough of in their diet. There are lots of choices on the market in either pill or powder form, with most containing caffeine, creatine, and beta-alanine as main ingredients. These promote endurance and explosive strength.
Water
Even a small amount of dehydration can impair our performance while exercising, so the importance of hydrating before your workouts should not be overlooked. Aim to drink around 500ml of water in the two hours before you exercise, which is roughly 2-3 cups. If you expect your workout to take a while, like going for a long run, you may want to add a pinch of salt to your water or swap to coconut water to get more electrolytes.
Other Natural Performance Enhancers
There are some other foods and drinks that do not really fit into the above categories, but which also have benefits for your workouts. For example, beetroot juice is a popular natural supplement that boosts nitric oxide levels in the body, leading to increased blood flow and endurance. Coffee and green tea are rich in antioxidants, and the caffeine makes you more alert, which can be good if you are playing or practicing a sport.
Conclusion
Being smart about what you consume before a workout can help you exercise harder for longer, helping you benefit as much as possible from every workout. Be sure to balance it with eating well afterwards so that you can maximise your recovery too.
