What to Eat Before a Workout? 4 Best Food & Tips for You

What to eat before a workout


Food is an important thing to prepare. What to eat before a workout is a necessary question that needs to be answered with healthy food so that your nutrition is fulfilled.

The main filling and refilling after exercise are very important because it gives your body what is needed and builds more significant and stronger muscles.

Good Food Intake Before Practice ( Workout )

Eating before exercising will provide the best opportunity to get the most out of the exercise done. Not eating enough before exercising can make you dizzy, dizzy, nauseous, or lethargic.

Skipping meals can hurt your performance and reduce your profits. Then, what to eat before a workout to build muscle? Here's the answer.

1. Good carbohydrates.

Carbohydrates are an energy source that will break down into glucose, enter muscle cells, and give us fuel to exercise with maximum capacity.

Eating carbs before using ensures you have glucose. If you lack glucose during exercise, you may feel weak, tired, and tempted to take a nap.

Before exercising, it's good to consume simple carbohydrates. That is because it is easier to digest quickly and provides fast energy. The food is like granola blades, a piece of fruit, oatmeal, Greek yogurt (it contains carbohydrates and protein), dried fruit, crackers, rice cakes, a part of the toast.

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2. Protein.

Consuming a little protein before exercise can help you with what to eat before a workout to lose weight.

When we do strength training, such as lifting weights, it will make small tears in our muscle fibers. When you rest, your body repairs microtears and builds your muscles bigger and stronger than before.

You need to find a source of protein that is easy to digest and don't overeat. That will help you avoid feeling a stomach ache in the middle of a 5-mile walk.

Eggs before a workout can be a good protein intake. Besides, a good source of protein to eat before exercises such as myrrh, Greek yogurt, a piece of turkey, boiled eggs, milk or soy milk.

3. Timing is everything.

Besides what to eat before a morning workout, you also have the ideal time to eat between 30 minutes to three hours before exercise.

It will be much better when you don't digest when you go to the sports floor. You may have to experiment to see which time is right for your body because it might be different for each person.

4. Drink enough

Don't let your body dehydrate before a workout. According to the Academy of Nutrition and Dietetics, lemonade urine is a sign of proper hydration, while urine is dark (think of apple juice), showing a deficit in H20.

A good time to start is to drink about 2 cups of water 2 to 3 hours before exercising and 1 cup of water 10 to 20 minutes before using.

The Idea of Snacking and Eating Before Exercising

When you are still thinking about what to eat 30 minutes before workout, then you can choose snacks like Smoothies with 1 cup of fruit and 2 cups of vegetables.

You can also choose a green smoothie recipe containing protein (drink half before exercise and half after). Greek yogurt with granola and berries can also be selected as snacks.

For snacks, you can eat an apple or pear with peanut butter. If you like dried fruit, then you can combine it with mixed beans.

Besides, granola blades can also be a good snack choice. Rice cakes with peanut butter are also good, so your snack menu can vary.

For food, you can choose Oatmeal with peanut butter and fruit. Other recommended lists such as grilled Salmon, brown rice, and grilled vegetables.

Read: 18 Top Foods High In Omega 3


What To Eat After Exercise

It is important to refill the glycogen that has been drained during your workout. You also need to pay attention to how many meals should you eat a day.

Besides, foods contain electrolytes (which are minerals that neurons need to light up correctly), which are lost when you sweat. Here are a few things to consider after the workout.

1. Be sure to eat something immediately like eating a snack after training, then eat full a few hours later.

2. Fill fuel with carbohydrates and healthy proteins. Complex carbohydrates include quinoa, brown rice, myrrh, and whole wheat bread. Healthy proteins include tofu, nuts, and fish.

3. Your protein needs may increase when you are an athlete. It can be adjusted to the type of exercise and your weight. Do a calculation to find out.

  • Share your load with 2.2 to get kilograms
  • Multiply the number by 0.4 and 0.5. to get a variety of recommended protein intake
  • If you weigh 130 pounds, divide by 2.2, and you will get 59 kilograms. Then double the number with 0.4 and 0.5 to get the protein range. In this case, this is 24 to 30 grams.


4. SMOKE Rehydrate.
Refilling lost fluids when sweating as soon as possible is more important than eating immediately. Getting enough water after exercising depends on many factors, namely the length and intensity of the exercise, environmental conditions, and your physiology.

Here are some ideas for post-exercise snacks and meals that I recommend:

1. Snacks


  • 1 cup of chocolate milk
  • One slice of whole wheat bread with one tablespoon of peanut butter and 1/2 slice of banana
  • Two graham crackers with one tablespoon of peanut butter
  • 1 to 2 boiled eggs with a slice of whole wheat bread


2. Food


  • 7-inch full wheat ribs filled with grilled vegetables and two tablespoons of hummus
  • Green smoothies are rich in protein
  • Vegetable omelet with avocado and ½ cup roasted potatoes
  • 4 ounces of steamed trout with sweet potatoes and sauteed spinach


What to eat before a workout in this article is just a guideline. The success of all depends on the condition of the body of a different person.

Everyone has specific needs and preferences. It might not be a good idea to experiment with nutritional changes in matches or race days. Good practice!

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