Athletes and my endurance clients are always looking for ways to improve their performance and achieve their goals.
Good nutrition can help your body perform better and recover faster after each workout.
Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage and body fatigue.
Knowing what to eat is Important, with correct fuel in your body and the right nutrients prior to exercise will give you the energy and strength you need to perform better.
Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise. You have to understand your macronutrients in order to know how they help your body before and during exercise.
Your muscles use the glucose from carbohydrates for fuel.
Glycogen is the way the body processes and stores glucose, mainly in the liver and in your muscles.
For short, high-intensity exercise, your glycogen stores are your muscles’ main source of energy. For longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type and volume of training and with your overall diet.
Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish.
Carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise.
Carb loading, which involves consuming a high-carb diet for 1–3 days prior to an event, is a well-known method to maximize glycogen stores.
Pre-workout protein consumption to improve athletic performance.
Eating 20grams of protein prior to exercise has been shown to increase muscle protein synthesis.
Other benefits of eating protein before exercise include:
-A better anabolic response, or muscle growth.
-Improved muscle recovery.
-Increased strength and lean body mass.
-Increased muscle performance.
While glycogen is used for short and higher intensity bouts of exercise, fat is the source of fuel for longer and moderate to lower intensity exercise.
A diet consisting of higher fats over a longer period of time, is optimal for trained athletes during longer period of endurance training. Increasing there fat content to 30-40% fat, marked a massive endurance performance. We want our body to fuel itself with fat reserves rather then fueling with a limited protein reserves. How to combat that is to make sure you allow adequate time in eating before training.
Overall, carbohydrates help maximize glycogen stores for high-intensity exercise, while fat helps fuel your body for longer, less intense workouts. Meanwhile, protein improves muscle protein synthesis and aids recovery.
Here are some ideas for what to eat right before a training session…
-Peanut or almond butter and banana slices on whole grain toast.
-Chicken breast, rice and greens ( night before left overs ).
-Oatmeal, protein powder and blueberries.
-Scrambled eggs, avocado on whole grain toast..
-Protein smoothie with greens.
If your workout starts within 2 hours…
-Protein smoothie made with soya milk, whey, banana and/or mixed berries.
-Scrambled egg with smooth low fat cottage cheese on whole-grain toast.
-A cup of oatmeal, soya milk topped with banana and sliced almonds.
-Natural almond butter and honey on whole-grain bread.
If your workout starts within an hour or less…
-Small bowl of greek yogurt and fruit.
-Nutrition bar with equal quantity of carbs to protein.
-A piece of fruit, which a small handful of almonds.
www.coachinc.co.za and their coaches are not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that you obtain through this site. You are encouraged to consult with your doctor with regard to this information contained on or through this website. After reading articles, watching videos or reading other content from this website, you are encouraged to review the information carefully with your professional healthcare provider.