Put on gym clothes, get the equipment ready, and then start working out. But in less than a few minutes, you are exhausted and you can no longer do the exercises you plan to do. This makes you feel as if you are just wasting time.
You want to do better, but today there is no power and fuel to push you. Everyone has a bad fitness experience, and this kind of thing often happens. But when you exercise, you always hope that the fewer obstacles that make you powerless, the better. These obstacles may be caused by stress, mental or physical fatigue, malnutrition, or many different things. Some of these factors may not be controlled by you, but nutrition is within your control.
All your food choices during the day have a major impact on ensuring that you have the nutrients you need, and the food you eat before exercise has the greatest impact on your exercise effectiveness. Let’s take a look at what nutrients and foods you should choose before exercising.
Where to get energy
When you consider what food to eat before fitness, the first thing you should think about is whether it can provide energy. Fasting and exercise can achieve weight loss, but it does not give you the best results. The following content is about optimal results, and eating before exercise is critical for optimal results.
If you want to determine what energy you need, the first thing you need to know is what kind of exercise you will do. The needs of a 20-minute low-intensity exercise and a high-intensity exercise that lasts more than an hour are very different.
Your goal should be to get enough calories to match your planned exercise. (If you exercise for more than an hour, you need to add some energy in the middle of the exercise.) A 20-minute medium-intensity exercise requires 100 to 200 calories, and a longer exercise requires up to 500 calories or more.
When you exercise, your body first burns sugars in the blood (single carbohydrates), the most common is glucose, and then your body burns long-term stored carbohydrates (glycogen). Only after all these are used up, it will seriously try to use fat and protein as energy.
The purpose of eating before or during your exercise is to keep your sugar storage sufficient to avoid your body’s use of fat and protein for energy. Have you ever been almost completely unable to do an hour of endurance training? At that time all your physical strength seems to be exhausted, this is because your body’s carbohydrates have all been used up.
Micronutrients and water are also very important.
The effectiveness of your exercise is not only related to energy, every necessary micronutrient will play a role in your health and exercise. B vitamins are used to support energy metabolism, while calcium and magnesium help keep bones strong, and vitamin C can maintain healthy tendons and muscles. Lack of any necessary vitamins or minerals will make you less effective, so using a multivitamin/mineral product to supplement your healthy diet is the easiest way. You can take them in the morning or evening, instead of taking them before exercising.
Electrolytes are also essential nutrients.
You need more electrolytes than other micronutrients, and you also need to consider some special factors when exercising. Sodium and potassium are electrolytes that help muscle contraction, and a shortage of any of them can cause cramps and hinder exercise. Please try to add a little sodium and potassium to the pre-workout meal, then you can add some more during exercise
Reduce sugar and starch The most important part is to cut sugar and starch (carbohydrates). These are the foods that stimulate insulin secretion the most. If you don’t know yet, insulin is the main fat storage hormone in the body.
Salt (sodium chloride) is the main electrolyte lost in sweat. Sweat usually contains 0.5-2.3 grams of salt per liter, which means that very vigorous exercise may cause the loss of several grams of salt per hour. First, judge your exercise intensity and your sweating situation to determine how much salt you need to consume before and during exercise. One of the easiest ways to consume salt and other electrolytes is to drink sports drinks.
Healthy blood also needs enough water to transport oxygen, sugar, and other nutrients throughout the body, and water is extremely important for muscle contraction. Dehydration makes the body sweat insufficient. Sweat is very important for keeping the body cool and for the best exercise effect. Insufficient water can also lead to reduced concentration, which has a key impact on high-tech sports such as basketball, tennis, and skiing.
Food before exercise
There are many good foods that you can eat before exercising. Here are some practical suggestions that summarize the above information. You should eat 45 to 60 minutes before exercise. No matter which food you choose, you should try various options to find the one that suits you best. oatmeal Instant oatmeal is a good source of carbohydrates. A serving of oatmeal contains about 150 calories. If you need more calories, look for flavored oatmeal, or consider adding fruit. Oatmeal does contain some fiber, so don’t eat too much to avoid stomach upset.
You can eat plain bread, toast or make a sandwich. Jam and jelly are a great way to add extra calories to your bread. White toast contains less fiber and is easier to digest than whole-wheat toast. Don’t spread peanut butter or normal butter, because the fat will slow down your digestion.
Eating dried fruit or fresh fruit is a good way to get the energy you need for exercise and add some micronutrients to your diet, but choose carefully. Some fruits contain high sugar alcohols, which can cause bloating, flatulence, and The role of laxatives, this is the last thing you want to happen when you exercise.
Bananas, strawberries, blueberries, pineapples, and citrus fruits have lower sugar alcohol content, which is safer choices. Watermelons, peaches, pears, blackberries, apples, cherries, and plums have high sugar alcohol content. Excessive consumption will hinder your exercise.
If caffeine is helpful for your exercise, coffee is a good natural source. Add some sugar to your coffee or eat it with another pre-workout food to get the calories you need