Eating before going for a workout keeps your blood sugar steady, giving you plenty of energy for cardio and strength training. The timing of your meal is an important aspect, if you’re going for a bigger pre-workout meal, you should eat 2 or 3 hours before working out. But if you’re short on time, make your portion more of a snack and eat about 45 minutes before gym time.
Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise. Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage. Foods that will improve your performance include:
Bananas are packed with simple carbohydrates, natural sugars and potassium. This helps prevent muscle cramps. Oatmeal contains complex carbohydrates which is broken down slowly for more sustained energy. Blueberries are delicious and contain antioxidants that helps to prevent cell damage. Eggs are packed with high quality protein which boosts muscle building and recovery. Protein also increases strength.
Avocado gives you healthy fat which is a source of fuel for longer and moderate to low intensity exercise. To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise.