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How to fuel your body before a workout

Updated: Apr 23, 2023

Fueling your body properly before a workout is critical for optimizing your performance and achieving your fitness goals. The food you eat before a workout provides the energy and nutrients your body needs to perform at it's best. Let's discuss what you should eat before a workout to ensure you are fueling your body properly.


Carbohydrates are essential for providing energy to the body, and they are particularly important before exercise. Consuming carbohydrates before a workout can help improve your endurance and delay fatigue. Examples of a some good sources of carbohydrates include whole-grain bread, oatmeal, sweet potatoes, fruit, and pasta.


Protein is essential for building and repairing muscle tissue, making it an important nutrient to consume before exercise. Eating protein before a workout can help increase muscle protein synthesis, which is crucial for muscle growth and recovery. Some examples of good proteins to consume include chicken, fish, eggs, Greek yogurt, and whey protein.


While carbohydrates and protein are the primary nutrients you should focus on before a workout, consuming a small amount of healthy fats can also be beneficial. Fats help slow down the digestion of food, which can help provide a steady source of energy during a workout. A few options for healthy fats include nuts, seeds, avocado, and olive oil.


The timing of your pre-workout meal is also important. It's best to eat a meal containing carbohydrates and protein 2-3 hours before your workout to allow enough time for digestion. If you don't have time for a full meal, a small snack containing carbohydrates and protein can be consumed 30 minutes to an hour before your workout. Examples of pre-workout snacks include a banana and peanut butter, a protein shake, or a small turkey sandwich on whole-grain bread.


Don't forget about the importance of hydration before a workout. Drinking water before a workout can help prevent dehydration and improve performance. It's recommended to drink at least 0.5-1 L of water 2-3 hours before exercise and another 0.5-1 L 20-30 minutes before your workout.

In conclusion, fueling your body properly before a workout is essential for optimizing your performance and achieving your fitness goals. A meal containing carbohydrates, protein, and a small amount of healthy fats consumed 2-3 hours before your workout is the best way to ensure your body has the energy and nutrients it needs to perform at its best. Don't forget to stay hydrated by drinking plenty of water before your workout as well.


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