Workout efficiency depends on a variety of factors, especially nutrition. The
foods consumed before hitting the gym can impact one's energy levels, mood, strength, and overall performance. A balanced pre-workout meal or snack should be rich in protein and complex carbs to provide the fuel needed for a challenging workout. Dietary fat isn't the best choice because it interferes with nutrient absorption and may cause digestive problems. Each nutrient has a specific role before exercise, so it's important to plan meals accordingly. Protein supports muscle growth and recovery. Slow digesting carbs provide lasting energy. Simple carbs help replenish glycogen stores in the liver and muscles. A meal high in protein and slow-digesting carbs will yield to greater energy, increased strength, and faster muscle growth. Ideally, gym goers should eat 45 to 60 minutes before exercise. Here are the six best foods to eat before going to the gym:
Bananas Bananas contain both slow and fast digesting carbs, offering steady energy during for exercise. Rich in potassium, they help restore electrolyte levels in the body and improve muscle function. This delicious fruit also stimulates
dopamine release, which helps improve mood and increases antioxidant levels in the bloodstream.
Fruit and Yogurt Yogurt is jam-packed with protein, while fruit provides simple and complex carbs. This combo fuels the muscles, prevents catabolism, and provides lasting energy with no crashes. The fiber in fruit slows sugar absorption in the body, which helps prevent blood glucose spikes. Dairy contains amino acids that reduce protein breakdown and assist with muscle repair.
Oatmeal Packed with fiber and complex carbs, oatmeal is the perfect pre-workout food. The sugars in oats are slowly released into the bloodstream, fueling the muscles over the next few hours. To get more protein, add chia seeds, walnuts, Greek yogurt, skimmed milk, or banana to oatmeal.
Whole Grains Brown rice, red rice, quinoa, oat bran, and other whole grains are rich in slow digesting carbs and fiber, providing sustained energy throughout the day. The same goes for whole wheat bread and other snacks made with unprocessed grains. Serve whole grain toast with cottage cheese, almond butter, sliced banana, or berries for a greater nutritional punch.
Homemade Protein Bars The protein bars available in stores are loaded with sugar and preservatives. Some actually contain more carbs than protein. Homemade protein bars are much healthier and nutritious. Most recipes call for peanut butter, oats, protein powder, cottage cheese, avocado, nuts, seeds, and other nutrient-dense ingredients. Those who hate cooking can use no-bake protein bar recipes. These snacks are excellent for breakfast as well as a pre- or post-workout treat.
Grilled Chicken with Veggies Another great choice is grilled chicken with veggies. Poultry, especially chicken, is low in fat and high in protein, making ideal for those who want to stay lean. Vegetables contain slow digesting carbs, fiber, and antioxidants that reduce exercise-induced stress. Gum goers with IBS or digestive issues can roast, steam, or grill their veggies to prevent bloating and indigestion. Other healthy alternatives to chicken are lean fish, turkey, steak, or seafood. Vegetarians can use mushrooms, eggs, lentils, chickpeas, or black beans as a source of protein.
