What food should you eat prior to an exercise session – and how often? Is carbohydrate, fat or protein best? Dietician Christine Bailey is here with all you must learn about nutrition before workouts specifically for females…
No matter if you’re an avid participant in the gym or novice to exercise, you’ll need to make the most of your exercise. The advice for what you should eat prior to your workout is a lot different. some preferring to do fast exercises, while others fret about the precise amount of protein and carbohydrates they consume. So what is the significance of the nutrition before a workout for women? The nutritionist Christine Bailey looks at what you should eat before an exercise.
Whatever your fitness goalsare, the food you consume and when can affect the performance of your body and its recovery. The body requires energy and nutrition both throughout and after exercise. The kind of fuel you select (fats and proteins, or carbohydrates) will also affect the performance you can achieve. What is the best choice for you?
First of all, keep in mind that exercise is in essence catabolic in nature. Exercises reduce muscle tissue, and the process of repair growth, growth and recovery is triggered after exercise (hence the reason behind”you can’t build muscle at the gym is accurate). Exercise also reduces glycogen stored electrolytes, as well as other nutrients according to the duration and intensity of your workout. Therefore, the purpose of any meal prior to exercise is to keep energy up increase performance, hydrate keep muscle hydrated and speed recovery.
Nutritional preparation for different kinds of exercise
The extent to which you can benefit from a particular workout food is contingent upon a range of variables that include the kind, intensity, as well as the duration workout as well as the date you last had a meal and the overall food habits you follow. The amount of pre-workout supplements can improve your body or performance, particularly if you aren’t getting the basics of your food habits in place first.
The reality is that what is right for you depends on your specific requirements and the type of training you choose. There isn’t a universal size that will work for everyone. This means that you must consider any fuel you use for your workout within the context of your food habits on the overall. It takes between two and three hours prior to exercising to digest the food and utilize the energy. If you’ve eaten recently an energizing meal prior to your workout, a particular one might not be required. Many people also report that having too much food before exercising could result in digestive issues.
There are occasions that a meal before a workout is beneficial. This includes those who train multiple times per day or train for longer than a few hours at an time. The amount and duration of the training will greatly deplete the energy reserve, making your post-workout and pre-workout meals essential. If you’re seeking to build muscle mass or are lacking energy, the proper fuel before your workout could provide you with a boost.
Should I consume protein before training?
If you’ve had no protein within the three to four hours before the workout, including the protein you consume in your pre-workout snack may be beneficial. With protein, you boost muscle protein synthesis and lower breakdown rates, meaning it helps protect the lean muscle mass.
A healthy intake of protein throughout your day can help to aid in muscle growth and in the recovery process after training It’s not only about that snack before your workout – your diet should be designed to help you achieve your fitness goals.
Should I have carbs prior to exercise?
If you’re at the gym or out to run, having certain carbohydrates can help boost your performance. Carbohydrates are our body’s most efficient source of energy. For endurance training, lifting and vigorous training (e.g Cross Fit, etc.) eating carbohydrates prior to training will provide your body with plenty of glucose to burn off for instant energy.
If you have enough glucose, your workouts will be more comfortable both physically and mentally. The addition of carbs can help to keep glycogen inside your muscles (a kind of stored carbohydrate within the body) which is helpful when you do long or endurance workouts (like cycling or running) to avoid any loss of performance.
The carbs you choose to consume will be based on the time you eat and the type of workout you’re doing. The quick-releasing carbs are simple sugars, which are digested quickly, providing an immediate boost of energy. Energy gels, juices of fruit honey, dried fruits and honey are a few examples. Slow carbs can be found in fibre-rich, starchy foods that take longer to absorb. They are especially useful those who want to have more long-lasting energy. Examples include potatoes, oats wholegrain crackers, brown rice.
Do I need to eat fats prior to training?
Although fat can be a valuable fuel source, especially for endurance sports such as road cycling, running or swimming bulk of the fat used during training is likely to come from stored fat, and not from the meal we eat prior to our workout.
The only exception can be seen when athletes are in ketosis and make use of supplements with medium chain triglycerides. They are a unique type of fat that are absorbed by the digestive tract faster than other fats. For endurance, a slow steady state training can boost the performance. Since fat takes time for digestion, some individuals are concerned that excessive fat in their meal prior to exercise could cause them to feel nauseated.
Nutrition for women before workouts eating before exercising
Undecided about what to for dinner? Here are some suggestions…
Women’s nutrition before workouts when you’re in an exercise session…
If you’re exercising early on a Saturday morning you’re not likely to get enough time to digest your food before exercising. For workouts that begin early in the morning the majority of people choose fast training. If you do feel a bit sluggish drinking a cup of beverage or coffee of energy 30 minutes prior to training could provide you with a energy boost. The gym sessions usually include cardio and weight training If you haven’t had a meal for several hours, consider a light snack consisting of protein and easily digestible carbs approximately one hour prior to training. The more time you have before your workout to the time, the more light your meal is recommended to prevent stomach upsets.
- Low-fat fruit smoothie
- Chocolate milk that is low-fat
- Greek Yogurt and Banana
- Cereal bar
- Energy balls
- Rice cakes topped with nuts
Women’s nutrition before workouts when you’re engaged in HIIT exercise…
If you’re working out at a high intensity your body will burn mostly carbohydrates for energy along with a small amount of fat. If you sweat heavily and you are not sure about your intake of fluids. In the case of fatigue, it could be attributed to a lack of fluids. Within 30 minutes prior to your workout, you should consume rapid-release carbs to increase your energy. Reduce your intake of fibre and keep fats at a minimum.
- Fruit juice or pre- workout drink
- Dried fruits (e.g. dates, raisins)
- Coconut water
Women’s nutrition before workouts who are doing an extended run or cycling…
In accordance with the length and duration of your exercise, aim to eat a mixture that contains slow-releasing carbohydrates (e.g. oatmeal) and energy that is released faster (e.g. fruits) at least an hour prior to exercise. This can help increase your blood sugarlevels, and replenish the liver and muscle carbohydrate stores to supply you with energy throughout your workout. Also, include some protein to stabilize blood sugar levels and slow down the breakdown of muscle. If you notice that any type of food causes digestive problems, consider a low-fat smoothie or pre-workout drink.
- Porridge with bananas and peanut butter
- Greek yogurt with the addition of berries
- Pretzels and a handful raisins
- Protein fruit smoothie
- Cereal bar
Women’s nutrition before workouts who are doing a workout with weights…
If it’s been just a few hours since your last meal, an meal, make sure you consume an equal amount of carbohydrates and protein between 30 and 60 mins before the start of a workout. In terms of muscle growth, taking in enough protein prior to exercising can assist in reducing the breakdown of muscles. This reduces the harm to your muscles and increases the speed of recovery. The addition of carbohydrates 30 to 60 mins before exercising will aid in pushing harder during your training , and can aid recuperation.
- Protein shakes and fruit
- Chocolate milkshake
- Porridge with the scoop of protein powder
- Protein bar
- Cottage cheese and fruit
- Rice cakes and Ham
- Low-fat Greek yogurt with peanut butter, raisins and raisins