According To-Pre Workout Food Facts And Meal Timing , The pre-workout meal timing is very important when it comes to fueling your workout with the best pre-workout food.
Let’s begin with –
How Do You Choose A Pre-Workout Meal?
Many of us are stuck up with the notion that training empty stomach burns more fat. That is right because you blow through your glycogen for an hour, and then your body starts utilizing the fat store. What we don’t know or overlook is the fact that our body also burns muscle tissues in the process. Just so as to avoid this, and have the best result for your effort, you need to make sure that you have a little something. Generally, pre-workout food is supposed to be really light and relatively low in fat and fiber so that it is easily digestible. The trick is to lessen the intake with lesser time. Lesser the pre-workout food calorie, lesser time it takes to digest before you start working out. A couple of light snacks consisting of lesser than 300 calories is a perfect pre-workout meal option.
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What Are the Benefits of Pre-Workout Food?
It is important to train hard and intensely in order to get the best results from your workouts. To train hard and intensely, you need to:
Pre-workout food will provide you with the energy you need to keep going through the workout.
Stay hydrated while exercising to maintain a high level of energy.
Approximately one hour before your workout, eat small snacks to maintain your blood sugar levels.
Food before a workout should consist of ‘slow-burning’ complex carbs like fruits, vegetables, whole-grain bread, etc. Because carbs provide the body with energy, 65-70% of your total calories should come from them. The complex carbs take longer to turn into glucose, so you don’t get an energy crash while working out, which keeps your blood sugar consistent. Also Read-Pre Workout Food Facts And Meal Timing
The 10 best pre-workout foods
Here is a list of the top 10 best pre-workout foods under 300 calories.
A serving of lentils contains 290 calories, 40 grams of carbs, 18 grams of protein, and 1 gram of fat
A serving of pasta contains 87 calories, 19 grams of carbs, 4 grams of protein, and 0.5 grams of fat
(12 almonds): 83 calories, 3g carbs, 3g protein, 7g fat
145 calories, 25 grams of carbs, 6 grams of protein, and 2 grams of fat in oatmeal
260 calories, 46 grams of carbs, 8 grams of protein, and 5 grams of fat in an energy bar
(8 ounces low-fat plain yogurt): 130 calories, 15 grams of carbs, 11 grams of protein, and 3 grams of fat
Half a cup of trail mix (nuts, seeds, dried fruit) provides 300 calories, 26 grams of carbs, 10 grams of protein, and 18 grams of fat
A banana (and other fruits) contains 105 calories, 27 grams of carbs, 1 gram of protein, and 0.5 grams of fat.
The meals with different calorie content take different amounts of time to digest. First things first, make sure you are properly hydrated before you hit the gym. Drinking water at the right time is very important. In addition to assuring that you are properly hydrated by having 20 ounces of water an hour before working out, you should also have the adequate meal which can be digested in the desired amount of time. If you are working out early in the morning, drink some water immediately after rising. As an afterthought, do assure that you steadily keep drinking water throughout the day if you thought otherwise.
Generally, drinking a pre-workout meal 45 minutes prior to working out is important for two reasons: First, it allows your food to have enough time to digest. Second, the calorie content in your meal is directly proportional to the gap between the meal and workout. A big meal with calorie content over 1000 takes almost three to four hours to digest, a smaller meal of 600 calories will take a couple of hours. Similarly, a snack worth 300 calories will only take an hour to digest – making you ready and packed with energy right from the start of your workout.
The importance of size cannot be overstated. It is essential to consume 0.1 grams of protein and 0.2 grams of carbs per pound of body weight regardless of gender. When it comes to strength training, a typical 130-pound woman needs 13 grams of protein and 26 grams of carbs per Pre-Workout meal. For most women, 10-15 grams of protein and 25-30 grams of carbs are ideal.
Pre-workout Goals: What Are They?
One important question you should always ask yourself while you workout is what are your goals. What are you steadfastly aiming at? Is it weight loss or muscle gain? It becomes a bit tricky when it comes to weight loss. This is because the more carbs you consume prior workout, the more likely you are to burn carbs rather than fat. So it is very important to ideate the ratio of carbs to protein per every pre-workout meal. If your goal is fat loss, follow the ratio of 1:1 or 1:2 of carbs: protein in your pre-workout food. Dietary fats take the longest to digest, so avoid foods rich in dietary fats. A moderate amount of meat or low-fat dairy sources work just fine.
The ideal thing is to have a plenty of glycogen in your meal. When you are trying to gain muscles, the ideal thing is to have a stable ratio of carbs: proteins and eat within two hours of workout. Light yogurt works well as a good combination of carbs and proteins. Simply stated, you need to eat a little more if you want to gain muscles.Pre Workout Food Facts And Meal Timing