Best pre-workout diet: Eat bananas, oatmeal, yoghurt, others before you exercise
Pre-workout diet: Proper pre-workout nutrition, including complex carbs, lean proteins, and healthy fats, enhances performance and energy levels. Eating these foods 1-2 hours before exercise and staying hydrated can help you maximise workout efficiency and recovery.
The right nutrition before a workout is vital for optimising performance and enhancing energy levels. Consuming the appropriate foods ensures that your body has the necessary fuel to perform at its best. Carbohydrates, especially complex ones, provide a steady release of glucose, sustaining energy throughout your workout. Proteins support muscle repair and growth, helping to maintain and build strength. Healthy fats offer long-lasting energy, which is crucial for extended or intense exercise. Strategic nutrition helps maximise workout efficiency and supports recovery, making it an essential component of a successful fitness routine. (Image: Canva)
2/7
Proper pre-workout nutrition provides the necessary fuel to sustain physical activity and enhances overall effectiveness. Here’s a complete guide to what to eat before your workout, according to Mumbai-based physical trainer Marcelle D’Souza. (Image: Canva)
3/7
Complex carbohydrates: Complex carbs, such as whole-grain bread, oatmeal, or brown rice, are digested slowly by the body. This slow digestion releases glucose gradually into the bloodstream, which provides a steady and prolonged energy supply. It helps maintain stable blood sugar levels and provides sustained energy throughout your workout, preventing early fatigue. For example, oatmeal offers complex carbs, while nuts provide healthy fats, and honey adds a touch of quick energy. (Image: Canva)
4/7
Lean protein: Lean proteins like chicken or Greek yoghurt are essential for muscle repair and growth. They also help keep you feeling full for longer hours. It supports muscle recovery and helps to repair tissues after exercise, ensuring that your body has the necessary building blocks for recovery and strength. For example, Greek yoghurt with berries and granola offers proteins from yoghurt, quick carbs from berries, and crunch from granola, providing a mix of immediate and sustained energy. (Image: Canva)
Healthy fats: Healthy fats from sources like avocados, nuts, or seeds are a good source of long-lasting energy. They take longer to digest, providing a sustained release of energy. It helps keep you satiated and provides a slow-burning energy source, which is useful for longer or more intense workouts. For example, whole-grain toast with avocado provides complex carbs and healthy fats, giving a steady energy release. (Image: Canva)
6/7
Fruits: Fruits like bananas, berries, and apples contain natural sugars and essential vitamins and minerals. They offer a quick energy boost. Provides a quick source of glucose for immediate energy while also offering vitamins and minerals that support overall health and athletic performance. (Image: Canva)
7/7
Timing Eating about 1-2 hours before your workout gives your body enough time to digest the food and convert it into usable energy. It ensures that your body has the necessary fuel without causing discomfort or sluggishness that can occur if you eat too close to your workout. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.