You are fit, you skip the bad stuff and work out hard. But, if you want your body to continue performing like a Lamborghini, then you have to put in the right fuel. It means eating the right food before workout. Eating the right food in the right amounts before workout helps improve energy levels significantly during workout. It also protects your hard-earned muscles. If you fuel correctly, you will work out harder.
Research shows that the body burns the same amount of fat irrespective of whether you eat or don’t eat before workout. However, exercising always on an empty stomach can lead to muscle loss. “When you’re hungry, your body goes into survival mode and draws protein from muscle instead of your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight,” explains celebrity fitness guru Dr Asif Khan. Moreover, if you exercise on an empty stomach, your body will not have the fuel it needs to power through an intense training session.
This may negatively impact your metabolism and might even lead to injury, he says. Even though you may be tempted to skip the calories, don’t. Not eating before workout can result in low blood sugar, which leads to light-headedness and fatigue. The right food will maximise your energy and the subsequent results.
Food that maximise workout
Studies suggest that carbohydrates taken before workout delay the onset of fatigue and improve endurance. “Carbs enhance the availability of blood glucose to active muscle. Roughly 70 per cent of the energy in your pre-workout meal should come from carbs, but choose low-glycemic carbs like oatmeal, veggies or sweet potatoes,” says nutritionist Karishma Chawla, Eat Rite 24X7.
According to nutrition consultant Dr Shveta Sanghani, the body also needs essential amino acids, if you are on a regular workout programme. “These are important for endurance, recovery and muscular strength. Sources of essential amino acids are dairy, beans, nuts, seeds, soyamilk, dry fruit, etc. Protein like eggs or whey protein powder supply energy and help in slow and steady release of amino acids throughout the workout. They also help boost muscle
repair post workout. Lastly, you also need fluids, or your body will have a hard time performing at its best. Pre-workout snacks should not make you feel stuffed but it is important to eat up.”
Time it right
Eating too close to workout time is a recipe for discomfort. You can time it any way you like, but the closer you get to workout, the more simple the meal should be. “If you eat one or two hours before, you’ll have time for your food to digest and be absorbed into your blood. Therefore, you can eat a more complex meal containing protein, fat and fibre, which takes longer to break down. Within an hour of a workout, however, you should eat something that will be digested and absorbed more quickly,” says Asif. Like a protein shake or a bowl of fruits. Undigested food is not just useless as fuel, it can feel heavy in your stomach, leading to cramps and sluggishness.
Gearing up for an exhausting workout? These snacks will keep you going strong.
1. Banana
If you have only 15 to 30 minutes before a scheduled workout, choose a small snack that is simple to digest. “A banana is ideal as it’s nature’s own power bar and is packed with potassium, which aids in maintaining nerve and muscle function,” says Asif. Go for the ones with brown skin as they contain more sugar, he suggests. Other fruits like papaya, grapes and apples are equally good.
2. Oats
Oats are full of fibre, which means the carbohydrates are released into your bloodstream gradually. This steady stream keeps your energy levels consistent during workout. “Oats also contain Bvitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising,” suggests nutritionist Karishma Chawla of Eat Rite 24X7.
3. Bread with egg whites
The most popular pre-workout snack is a slice of whole-wheat bread. It is easy on the stomach and provides carbs. “Bread works best if you work out in the mornings as it provides good carbs needed for workout. You could top a toast with scrambled egg whites. Eggs help in slow and steady release of amino acids throughout the workout, supply energy and help boost muscle repair post workout,” says Asif.
4. Smoothies
Need a snack on your way to the gym? Smoothies can boost your workout when taken 15-30 minutes before the session. It provides the fuel necessary to complete your exercise without feeling hungry or causing muscle tissue breakdown. Not only are they time-friendly, you can get creative with the ingredients, too.
PRE-WORKOUT FOOD
Nutritionist Karishma Chawla, Eat Rite 24X7, recommends:
A smoothie of oat powder with skim milk and whey protein powder.
Porridge of oats with skim milk and egg (yolk allowance depends on individual cholesterol level, fitness level and diet compliance).
Whole-wheat roti roll with egg whites and vegetables.
Fruit (apple/ pear) with whey in skim milk or water.
Ragi dosa (depends on digestive comfort) with whey in skim milk or water.
POST-WORKOUT FOOD
Dr Shveta Sanghani, fitness, health and nutrition consultant, recommends:
A combination of protein and carbohydrate helps boost recovery and muscle synthesis after workout.
A smoothie (dates/ apple/ banana with milk) can be a good source of whey protein required for muscle repair and synthesis. Consume your smoothie within 30 minutes of workout for best results.
Chocolate milk and apple, ragi dosa and skim milk, dry fruit and nuts with skim milk, hummus and whole-grain bread.
A combination of whey protein and casein (milk) can help in building muscle and strength. Natural sources include dairy products, eggs and meat.
