We all want to get the most out of our workout, and nourishing your body properly is a crucial step when trying to achieve your fitness goals.
So how do each macro-nutrients work during exercise?
Carbohydrates will help maximize your body’s ability to use glycogen (a type of sugar) to fuel short- and high-intensity exercises. Fat helps fuel your body for longer exercise sessions.
Eating protein helps improve muscle protein synthesis, prevent muscle damage and promote recovery.
So it depends on your type of workout! You may want to combine carbs with protein for a short workout. For a longer workout, you may want to combine fats and protein or even all three!
Check out these six types of food that will fuel and energize your body before each workout.
1: Bananas
Bananas are known as nature’s power bar. They are packed full of healthy carbs and potassium, which supports nerve and muscle function. They are also really easy to digest for any high-intensity training.
2: Oats
Full of fiber, oats release carbohydrates gradually. Because of this slow release, energy levels are maintained at a constant level throughout your workout. This means you can workout harder for a longer amount of time.
3: Grilled Chicken, Broccoli & Sweet Potato
Even though this more of a meal rather than a snack, it’s still a must-try if you’re trying to build muscle mass and eliminate fat (more for lifting workouts).
4: Whole Grain Bread or Wrap
A slice of whole grain bread is an excellent source of carbs. The carbs fuel your body with energy, which allows you to workout harder and longer. Add some hard-boiled egg for a protein-packed snack or honey for more energy.
5: Fruit and Greek Yogurt
This is a great combo! The fruit is full of healthy carbs while Greek yogurt contains a lot of protein. The carbs in the fruit break down quickly and are used as a fuel source during your workout. The protein is stored longer and is used to prevent muscle damage during your workout.
6: Trail Mix
We all know nuts have a high-fat content, but they also provide a plethora of protein and calories that are crucial for gaining muscle mass. For those trying to lose weight, try to avoid a lot of nuts in your diet and also avoid trail mix that has chocolate or yogurt coated nuts. These are also more ideal for a longer workout.
Make sure you eat your meal or snack 30-90 minutes before your workout so you don’t feel sluggish or bloated. Now that you know what foods will fuel your body, go get your workout on!
