We literally sweat hard at gym, but does it happen so that our wrong eating habits before workout let all our hard work go in vain? No, please!

It’s not late, if you want to get back on the right track, you better start eating correct food to make the best out of all the sweat you release. Listed below are some pre-workout benefits and best foods you should eat before getting started with your workout:

The Benefits of eating Pre Workout

• It keeps body fuelled for good long hours, boosting the energy levels and making you less prone to fatigue.
• Having pre-workout meal will help you in showing results faster, and will easily get you in shape. But if you skip your pre-workout food, you’re likely to get easily injured and ill.
• Having pre-workout food not only gets you in good shape quickly, but also stops bone loss and can help build new bones. This reduces the risk of fractures from osteoporosis.

Foods to consume prior to workout:

1. Bananas

bananas

Bananas are great source of fast-acting carbohydrates, natural sugars and potassium. Carbohydrates quickly convert themselves into sugar, which later body uses as fuel. Bananas contain plenty of potassium, which is useful for well-functioning of the nerves and muscles. Banana is said to provide more energy than caffeine. Eating banana before workout helps to boost the glycogen in the body and helps in increasing blood sugar levels.

2. Greek Yogurt and Dried Fruit

greek-yogurt

Greek yogurt has gained tremendous popularity lately due to all its amazing benefits. It’s a rich source of quality carbohydrates and contains double amount of proteins compared to the regular yogurt. It is also loaded with good probiotic culture and is low on lactose content. Combination of all these nutrients makes it a perfect pre-workout food. Sugar present in the dried fruits gives quick boost in energy while dried seed and nuts maintain the insulin level. One can make the option healthy by incorporating dried fruits and nuts in the Greek Yogurt and consume it an hour before the workout.

3. Porridge and Oatmeal

oatmeal

Porridge and oatmeal are an absolute pre-workout option as they are high on complex carbohydrates and soluble fiber Beta glucan. These carbohydrates from Oatmeal are gradually released into the bloodstream, providing a steady stream of energy while doing the workout. The vitamin B present in oats help to convert the carbohydrates into fuel. Try having oats at least 30 minutes prior to activity as it will help to satisfy your hunger throughout your workouts.

4. Fruit Smoothies

fruits-smoothies

Smoothies are the best way to get lots of micronutrients before the workout. Smoothies are full of sugar which include fructose. This suggests that they are high in calories, so consuming them 60 to 90 minutes prior to your workout can give you ample amount of fast acting glucose. Having Fruit Smoothies help you engage in cardio exercises such as running, hiking or biking in a better way.

5. Wholegrain

whole-grains

Whole grains are a great source of complex carbohydrates, which help to keep your body fueled with energy over your entire period of workout time. Carbohydrate should be consumed regularly along with the proteins, by those who regularly practice physical activity and training. Consume whole grain meal at least 2-3 hours prior to the workout. There are lots of wholegrain options in the form of bread, cereal, pasta or brown rice to consume.

6. Apple

Apple - Best Pre-Workout Foods For Gainers

As like bananas, apples too are full of carbohydrates that help body by giving an instant boost in energy. It is easily digestive, so having it before you hit your workout session would be good. It’s advised not to rely entirely on an apple for your workouts: either have some protein shake, nuts or a smoothie along with the apple.

7. Homemade Protein Bars

homemade-protein-bar

Homemade Protein Bars are super easy to make, and they could be your go-to snack while you go for workout. You can even keep a check on the content; you can either go high on carbohydrates and protein or low on protein or vice versa. Also, You can also be experimental by adding various things like oats, granola, honey, chocolate chips, nuts, dried berries etc. to make it as healthier and fuller as possible.

Image Source – Google Images

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