What to eat before workout?
10 Natural food to eat before workout
Two things are necessary for a healthy body - exercise and balanced diet. It is said that as much as necessary exercise and other physical activity is required for a healthy body, it is also necessary to take balanced amount of nutrition. In such a situation, often people only care about what to eat throughout the day, but very few people care about what to eat before a workout. Let us know here that pre workout miles are also most important for a healthy lifestyle. In this stylecrase article you will learn what to eat before the gym and why it is important to take the right diet before a gym workout.
Athletes' performance is improved by taking the right diet before a gym workout. This keeps energy in the body for a long time and the person does not get tired quickly. This not only keeps a person energetic for a longer period of time, but can also help protect muscles from damage. Taking the right pre workout miles can help any exercise last longer. Diet before a gym workout includes a wide variety of nutrients. These include calories, carbohydrates, proteins, vitamins and minerals, etc., which we will explain in detail in the next part of the article.
If you also have a question about what to eat before going to the gym, then let us know that before exercise, the body needs three types of nutrients in particular - carbohydrates, protein and fat. These three nutrients can help the body to run properly and not get tired easily. Let us tell you about these in detail.
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Carbohydrates: Carbohydrates are considered an essential part of pre workout miles. It is said that taking a diet containing carbohydrates before exercise can maintain energy in the body for a long time. Carbohydrates help in glycogen storage in the body. These glycogen can act as fuel for the body during exercise. In the absence of this, a person may feel tired quickly . Fat: Many people believe that people who are fit do not consume any kind of fat-rich diet, whereas this is just a myth. You will be surprised to know that fat is considered as an important part of the diet before gym workout. In this regard, a scientific research is published on the website of NCBI (National Center for Biotechnology Information). Research on athletes has revealed that consuming a fat-rich diet allows athletes to run longer. It is said that high fat diet increases the amount of free-fatty acids in the blood, thereby increasing lipid metabolism, which means that the lipids present in the body turn into energy. With its help, it can help in maintaining energy in the body for a long time. Protein: Protein is also considered as essential mineral in pre workout meal. You may have seen many athletes and gym goers consuming protein shake. Research available from NCBI has also explained the consumption of protein supplements. Indeed, protein exercise can help increase muscle mass and maintain performance in a person. Along with this, protein can also help to improve tissue. Drinks: Many times people pay a lot of attention to eat before gym, but forget water and other beverages. During exercise, the athlete's body sweats a lot, due to which it is one of the most essential nutrients for the body. Water keeps the body hydrated and body temperature correct. Energy drinks can also be consumed after a workout.
Pre-workout meals depend on how long you are taking that food before the gym workout. We are giving below some examples of pre-workout diet, but it can vary according to each person's body, health and workout:
What to eat three hours before a workout:
Lean protein (high protein and low fat foods), sugar, grilled vegetables and roasted nuts. Vegetable mushroom soup and rice. One whole vet bread, gram lentils and boiled / roasted vegetables in low oil.
What to eat two hours before a workout:
Slices of apple, banana or papaya in a bowl of oatmeal, a slice of bread, sunflower or peanut butter, a glass of milk, protein powder and berry
What to eat one hour before the workout:
A banana / apple / orange, a cup of Greek yogurt and a peach, a cup of black coffee and a multigrain biscuit.
What to eat before a workout?
What To Eat Before A Workout
If you also have a question about pre-workout nutrition, what to eat before going to the gym, then read this part of the article carefully. Here we will tell about the food items, which are consumed before exercise, which can help in maintaining energy throughout the workout. We have also included some of the best pre-workout meal recipes that can be made easily at home. So let's get started:
1. Banana
Bananas have been described as a good source of energy in pre workout diets. A research published by NCBI has found that when some cycling athletes were given a banana and some a carbohydrate drink, the energy of the two did not differ much. At the same time, being a good source of antioxidants, the athlete consuming bananas had lower post-exercise oxidative stress. At the same time, the athlete consuming banana had higher serum dopamine levels . Dopamine hormone can be helpful in maintaining elation in the athlete's body and not being tired quickly.
2. Whole Wheat Bread
Whole Wheat Bread can also be consumed before a workout. These are good sources of carbohydrates and as we have mentioned that it is necessary to include the right amount of carbohydrates in the pre workout meal. Whole vet breads contain complex carbohydrates. Diets containing these are rich in energy, fiber, vitamins and minerals and have low fat content. For this reason, they can be included in the diet before going to the gym.
3. Dry Fruits and Nuts
The benefits of consuming different types of dry fruits and nuts before workouts have also been seen. Nuts are an excellent source of energy, due to which it can be said that their intake can help in maintaining energy during exercise. This research has also reported that people consuming 20 grams of dry fruit per day had higher energy intake, but their weight, body mass index and waist size were lower. At the same time, it has also been reported that their simultaneous intake can also help in reducing waist size (waise circumfrance).
4. Protein Shake
We have already told you that protein is an essential nutrient for those doing workouts. Protein intake before and after exercise helps in muscle protein synthesis. Proteins in this process help to recover damaged muscles after heavy exercise. In addition, it can also be helpful in improving muscle mass and performance of a person doing protein exercise.
A protein shake can be brought from the market. In addition, a protein shake can be made at home with the recipe below.
material :
One medium sized chopped apple 1 teaspoon almond butter, one teaspoon dark chocolate, one low low fat milk half cup half curd, two dates
recipe :
Blend all the ingredients in a blender. When all are mixed together, take it out in a glass and add some dark chocolate on top of it.
5. Greek Yogurt with Granola and Berry
Do you know that Greek yogurt is an excellent source of protein? Yes, a research available by NCBI has confirmed that Greek yogurt is rich in protein. For this reason, it can help maintain energy, muscles and body composition (ratio of fat and non-fat mass) in the body of the exerciser. In addition, the use of Greek yogurt may be beneficial for increasing body strength and lean mass and reducing fat mass. A little granola and a variety of berries can also be added to it. Granola contains carbs and can be helpful in maintaining energy in the body during exercise.
This recipe can be prepared as described below.
material :
One cup Greek yogurt: One-and-a-half teaspoon honey, one third cup of granola as per the berries (blueberry, raspberry and strawberry etc.)
recipe :
Wash the berry properly and cut it into small pieces. Now mix yogurt and honey in a bowl. After that, mix it with the berries and granola.
6. Egg White Omelette and Potato
You can also eat egg white omelette and potato before going to the gym. Egg white is rich in protein and we have explained the importance of protein in the pre workout meal. In addition, a research published on the NCBI website suggests that egg white supplementation may be helpful in increasing muscle strength (12). At the same time, potato is a source of carbohydrates and the starch present in it helps increase glycogen accumulation, which can help in better workouts (13).
It can be eaten two to three hours before a workout and can be made with the method described below.
material :
Three teaspoons olive oil White part of the eggA large onion (thinly sliced) A medium sized potatoA tomato half red / green / yellow bell pepper (optional) ½ teaspoon chili flakes
recipe :
First peel the potatoes and onions and cut them into long and thin slices. Then cut the tomatoes and capsicum into small pieces. After adding the potatoes, capsicum, salt and pepper as per taste, cook it for about 15 minutes and keep stirring continuously so that the potatoes do not stick to the bottom. Now take the white part of three eggs in a bowl and add salt and pepper to it Beat well. Then put the egg in the pan and add chopped tomatoes. Now cover the pan and cook for 5 to 10 minutes. Now the omelette is fully cooked from the top and starts leaving the sides, then gently stir it Flip it. Now cook it from the other side. Finally add chilli flakes to it and consume it.
7. Sago Oatmeal
It is believed that if there is weight loss, there is nothing better than eating oatmeal. At the same time, we all also like to eat sago. So what if we tell you that you can eat sago porridge before your gym workout. One research has shown that sago is a good source of carbohydrates, and it may be beneficial to give sago porridge as a supplement before a workout.
material :
A quarter cup of sago, three cups of water, two cups of milk, a pinch of cinnamon, a pinch of cardamom, vanilla, ascending, two tablespoons brown sugar / half a teaspoon of condensed milk
recipe :
Heat one cup of water and soak the sago in it for 10 minutes. Put two cups of water in a pan to boil and when the water boils, take out the soaked sago from the water and put it in the pan. Cook until the water dries completely and the sago is not melted. After this, add milk, cinnamon, cardamom and acnes in the pan and let it boil. When the porridge is well thickened, keep it to cool. Add brown sugar or condensed milk to it and eat it.
8. Oatmeal
Many people like to eat oats in the morning for breakfast. The benefits of eating oats are many. Many phytochemicals are found in them, which can be beneficial for health in many ways, such as protein, vitamins and lipids etc. It is said to contain rich amounts of lipids, which are a good source of energy. Oats are available in different flavors in the market, which you can take according to your convenience.
9. Smoothie
It is also necessary to maintain the balance of body fluids with nutrients in what to eat before a workout. In such a situation, such drinks can be consumed before exercise, which can provide all the nutrients and energy in balanced amounts, such as fruit smoothie. In a research published by NCBI, it has been reported that fruit smoothie can help in maintaining a lot of energy in the body like other energy drinks. Smoothies can be made at home with the help of various fruits. Know its recipe below.
material :
One frozen banana two cups frozen berry (strawberry, blueberry, raspberry) one cup milk half cup curd
recipe :
Pour all the ingredients together and blend in a blender. Now take it out in a glass and garnish and consume.
10. Homemade Protein Bar
A protein bar made from soybeans can be consumed at home. Because they are full of protein, they give all the benefits of the protein, but at the same time they also have the advantage that they are full of antioxidants. During heavy exercise, the effect of free radicals increases in the body, which can result in increased muscle damage and fatigue. Soy protein bars and the antioxidant properties present in them may help prevent this.
With the help of the recipe given below, you can make protein bars at home.
material :
One-third cup of coconut oil, one-third cup of peanut / almond butter, half-cup of soy milk (one-half cup), one-half cup of protein powder, one-third cup of almond flour
For Garnish:
Two tablespoons Choco Chips, one spoon coconut oil, chopped almonds
recipe :
Combine coconut oil, peanut / almond butter and soy milk in a bowl. Now microwave this bowl 3 times for 30-30 seconds. Take out the bowl after every 30 seconds and mix everything. When the three ingredients are well combined, add protein powder and almond flour to it and prepare the mix. All the ingredients may take a few minutes to mix. Now put butter paper on a large platter or baking tray and spread this mixture well and make a crust. Now mix in a small bowl with chocochips and a spoonful of hot coconut oil. This will melt the chocochips well. Spread this chocolate on the mixer, placed on a baking tray. Now lightly roast the finely chopped almonds in a pan and pour over the chocolate. Keep this mixture in the fridge for about one to one and a half hours. Give and let freeze. After freezing, take them out and chop the chocor. Your protein bars are ready.
11. Chicken with Boiled Vegetables and Rice
When thinking about what to eat before going to the gym and thinking of eating something delicious but healthy, chicken with boiled vegetables and rice can be a good option. Chicken is a good source of protein. About 84 grams of roasted chicken breast contain 25 grams of protein. At the same time, if someone wants to lose weight, then the consumption of brown rice can be helpful in reducing weight and lower body. With these two, it can be further enhanced by mixing different types of healthy vegetables. Some people may consider it chicken biryani. We are giving below recipe for making it.
material :
One cup brown rice, half cup basmati rice, two cups chopped mushrooms, one onion (finely chopped) three cloves of garlic (finely chopped) two finely chopped green chillies, a medium sized finely chopped carrot Cup finely chopped boneless chicken breast two teaspoons olive oil
recipe :
Wash both types of rice first and soak them in a bowl. Wash all the vegetables and chicken and keep them finely chopped. Now put olive oil in a pan and heat it. After the oil is heated add all the vegetables and chicken in it. Cook on medium heat for 7-8 minutes. After that, pour the soaked rice out of the water into the pan and cook it with vegetables and chicken. Heat the chicken stock or plain water in another pan with it. Pour the chicken stock or water in the pan of rice and vegetables and mix it with salt and garam masala. After this, cover the pan and cook on low flame for 30-40 minutes. You can also make it in a cooker. Cook for three whistles on a low flame making in the cooker. When the rice is cooked well and all the water is dry, turn off the gas and garnish by adding green onions and coriander over it.
12. Tofu and Brown Rice
Cheese made from soy milk instead of plain milk is called tofu. It is important to include protein in the diet of going to the gym and in such a situation, the benefits of eating tofu can be found. Tofu can be an excellent source of protein for vegan dieters. It has the advantage of eating brown rice, as it can help in controlling weight and reducing waist and other parts of lower body. At the same time, dietary fiber, magnesium, vitamin B and essential fatty acids present in it can be helpful in protecting against various diseases like high blood pressure, high cholesterol and diabetes etc.
Tofu and brown rice can be made using the method described below.
material :
½ cup tofu (about 200 grams) one teaspoon olive oil, one finely chopped onion, two-three garlic spoon, sesame oil, one teaspoon ginger paste, half a teaspoon red chili powder, one-fourth teaspoon turmeric powder, salt to taste Spoon Soy Sauce
recipe :
First of all, cook the rice in a pot. After that, mash the tofu. Now heat a spoonful of olive oil in a pan and add onion and fry it till it becomes light golden. After this, add finely chopped garlic to the pan and cook. After the garlic is cooked add one teaspoon of sesame oil, ginger paste, red chilli, turmeric powder, salt and tofu in the pan. After it is cooked, put a spoon in the pan. Add sesame oil and cooked rice. After about two-three minutes, add corn, peas and soy sauce to the pan and cook. When all the vegetables and rice are cooked well, turn off the gas. Now garnish with coriander. Serve.
Benefits of diet before going to gym - Benefits of Pre-Workout Nutrition
You know what to eat before going to the gym, but do you know why it is important. We state.
Taking the right pre workout diet does not make you feel tired during exercise. Having enough energy can make the person exercise longer and in the right way. The right nutrients help the muscles to grow. Pre workout nutrition can damage the damaged tissue. Can help in healing. Consuming sufficient beverages helps in maintaining the correct temperature of the body and hydrates the body.
Whenever you think of starting a workout, keep the following points in mind:
Get full sleep one night before. Take pre workout nutrition. Do not exercise immediately after drinking water. Drink water 30-45 minutes before exercise. Wear clothes and shoes that are often sized. Not wearing the right shoes can cause injury. Schedule your exercise time and do it at the same time every day. Do not stop after starting the exercise. You can increase or decrease the time as per your convenience. Warm up well before exercising. Set your goal that you have to lose weight, which part to lose, increase etc. and exercise accordingly. Use the right equipment and equipment for exercise.
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