WHAT TO EAT BEFORE WORKOUT TO MAXIMIZE PERFORMANCE

In this article, you will learn what you should eat and what supplements you need before workout for maximum results. At this point, you should know that nutrition has a significant impact on your results. What you eat before and after your workout, may be the difference between meeting your goals and falling short. So here's what you need to have before Your Workout CARBOHYDRATES What are carbohydrates? To crush a tough workout, you need energy. You get energy from carbohydrates. Carbohydrates pass through the digestive system and they are broken down into glucose. Carbohydrates are your body’s preferred fuel source. They give you energy throughout the intense workout. There are two types of carbohydrates: 1. Simple carbohydrates (bad carbs): Simple carbohydrates (such as enriched flour found in refined breads, pastas, and sugary foods) provide calories but few nutrients. 2. Complex carbohydrates (good carbs): Complex carbohydrate sources (such as whole-grain breads, starchy vegetables, fruits and beans) deliver fiber as well as valuable amounts of vitamins and minerals. What if you eat carbs more than you need? If you eat more carbohydrates than you need, your body will store unused energy as fat. So you should not eat more carbs than you need. Every gram of carbohydrates should be consumed as immediate fuel source otherwise you will gain fat. When to have? You can spread your carbs throughout the day but you should eat the majority of your carbs around your workout. You should have at least one meal 60-90 minutes before training. Most people can benefit from 40 grams of carbs 60 – 90 minutes before they train. What to have? You should have complex carbohydrates 60-90 minutes before your workout. Here are the foods that are high in complex carbohydrates: Oats, wheatgerm, whole grains, whole wheat pasta, whole wheat bread, brown rice, high fiber cereals, roti, paratha, porridge, bran flakes, muesli, peas, vegetables, fruits (banana), milk, meat, chicken, fish, chickpeas (chana), lentils (dal) and beans. FAST-ABSORBING PROTEIN (WHEY PROTEIN) Whey protein is a fast digesting source of protein. Since it digests quickly, it is a perfect form of protein to ingest before and after workouts to help your muscles grow and recover quickly. Whey contains all the nine amino acids necessary for human dietary needs. Whey protein is “grab and go”, an easy and convenient source of high-quality protein. Proper protein timing is essential for maximizing muscle gains. Whey protein provides you with the ability to have a fast digesting protein meal whenever you need it.