The rule of thumb of exercising is that DONai??i??T exercise on an empty stomach. This is the most common mistake that most of the gym-goers make.
They get tempted to skip the calories, but this is not how the world of exercise works. Not eating before exercising can lead lo low-sugar blood count, fatigue, and lightheadedness.
The mechanism is simple- If you want your body to work like a high-end car, you have to provide it with high-octane food.
But fuel your body CORRECTLY. A combination of proteins and complex carbs works best as a pre-workout snack.
Here are some of the best pre-workout foods you can grab before an explosive exercise session.
Oats have always proved to be the best workout buddies.They are rich in fiber. Oats also provide you with vitamin B, which convert carbohydrates into energy.
The best thing about oatmeal is that it gradually releases carbohydrates into the bloodstream, which will keep your energy level consistent during the workout.
Have a cup of oatmeal, topped with berries, at least 30 minutes before exercising.
Bananas are the best high-quality complex carbohydrates you can put your hands on. Rich in fast-acting carbohydrates, Bananas provide ample amount of energy to fuel your workouts.
Bananas are also rich in potassium, which prevents muscle cramps and aid nerve functioning during exercise.
Have a banana at least half an hour before a workout session.
Homemade Protein Bars
Nutrition bars are considered as the most convenient pre-workout snack. Consume them at least 30-60 minutes before exercise.
If you are going for intense endurance training, choose the natural bars which provide high-carb energy.
If muscle building is your area, choose a bar that contains at least 15g of protein.
But many protein bars present in the market are actually candy bars. Thatai??i??s why always read their ingredient list carefully. Check their nutrition label and sugar count. Or better make your own protein bars.
1/2 cup vanilla whey powder
1/4 cup coconut flour
1/4 cup milk
30 g melted dark chocolate
Mix the protein powder and coconut flour with milk and shape the batter into bars. Dip the bars in the chocolate. Refrigerate them for 30-45 minutes.
Calories: 210; Protein: 16 g; Fat: 12 g; Carbs: 9 g; Sugars: 3 g
Fresh Fruit Smoothies
Fruit smoothies make an awesome pre-workout snack. They consist of high-quality protein, which can be easily digested. They are also packed with simple and complex carbohydrates.
But beware of pre-packaged fruit smoothies. They may contain sugary additives like syrups, sugar etc. Better blend a smoothie for yourself.
Use your favorite fruit, a cup of Greek yogurt and be sure to include 10-20 grams of protein.
Fresh fruit smoothies will also ensure that your workout has a well-hydrated start off.
Whole grain bread
Carbs are your gymai??i??s BFF and wholegrain bread is a good source of carbohydrates. ai???
A slice of wholegrain bread topped with fruits and honey or peanut butter and jelly or sliced up hard-boiled eggs is the perfect source of carbs and is easily digestible.
Have a whole grain bread toast about 45 minutes before you start working out.