Featured Image: @nutritiouslifeofficial
Article By: Vaileria Dennis
All over the world, there are people who wake up really early to work out. They have a busy schedule ahead, preferring to use the first hours of the day to enjoy a nice training session. Many of them consider that it is too early to eat, but this is actually a mistake. As you will see from this article, your body really needs a snack prior to working out.
How can a snack modify your training abilities?
You might not think that a simple snack could influence your training abilities but it actually plays an important role. It will allow you to train harder and for a longer period of time, not to mention you will be able to engage in higher-quality training sessions.
When you have a snack before working out, you are protecting your muscle mass and reduce the fat percentage at the same time. A pre-workout snack, consisting mainly of carbs, can actually improve training performance. This is because you are providing your body with fuel for better training, which in turn will have a positive influence on your fitness goals.
Not having a snack does not mean you will lose more weight
One of the reasons for which people engage in workouts has to do with losing excess weight, meaning fat and not muscle. When eating before workout sessions, you will have the right type of fuel to actually achieve this objective. You will increase your muscle mass and work harder, being able to burn more fat throughout the day and achieve a lean figure.
What does a good pre-workout snack entail?
First and foremost, you have to consider the right time to have a snack. Depending on the intensity and duration of the planned training session, you should consider eating a snack with half an hour before your workout.
You want your snack to consist primarily of low-fiber carbs, as these will protect the muscle mass and provide your body with the needed energy. Among the recommended choices, you will find fruit and fruit juice, as well as white bread, pretzels, and crackers. The minimum recommended amount is of 30 grams but you can adjust it, in accordance to your body and type of training.
Snacks can include a moderate amount of protein, as these will prolong your energy levels during a workout. Protein-based snacks contain amino acids, which can help the body to recover after intense training. The recommended amount varies between 5 and 15 grams; you can consume nuts, nut butter, seeds, dairy, eggs, and meat. Protein powder is also a great idea for a snack, as it can be easily integrated into a smoothie.
It is recommended to consume a low quantity of fats before training sessions, between 5 and 10 grams. When you consume too much fat, this can have a negative influence on your performance. You can also consume caffeine in moderate quantities, as this can boost your training abilities, as well as sports drinks (rich in electrolytes).
Not accustomed to eating before workouts? Start small!
If you are not accustomed to eating before your training sessions, you need to begin small. You can drink a little bit of your favorite sports drink or try a fruit juice, as this will provide you with the needed energy. Increase the amount gradually and move on to more consistent snacks as you develop the necessary tolerance.
For a lot of people, there is the thought that eating such snacks can add to the weight problem. You need to let go of preconceived notions and understand that healthy snacks provide you with fuel for training. Design a weight loss plan that includes pre-workout snacks, as well as the best diet pills – these will definitely help you reach your fitness goals.
Why do I need to eat before working out (physiological perspective)?
The answer is simple. There is no harm in eating a snack before working out, more importantly, your body needs this fuel. Such snacks can help you reach your workout goals, as they provide you with the right amount of energy and boost your metabolism at the same time.
You need the calories from the healthy snacks for the best possible athletic performance, otherwise, you will not be able to work as hard as you can. This is especially true for endurance training sessions when the body requires increased quantities of glycogen.
In the situation of increased physical effort, the body burns higher quantities of glycogen (glucose deposits, stored in the muscles and also in the liver). What happens is that intense training causes these deposits to finish fast, leaving us feeling fatigued. Without pre-workout snacks, we will end up lightheaded and weak. Basically, if your body does not have the fuel to go on, you will feel quite exhausted.
Sports drinks are an excellent choice, as they can help you replenish your electrolyte levels as well. The same goes for fruit and fruit juices. What matters is that you eat a small snack, avoiding eating a high quantity of food. Also, eating too little might not have the desired effect for your workout.
What happens if I don’t eat before my workouts?
If you train without eating a snack, your body will feel the need for additional energy and use the muscle tissue for such purposes. Thus, you will actually begin losing muscle mass, which defeats the whole purpose of your workouts.
Your body needs energy, particularly for high-intensity training sessions. Given the accelerated pace at which these take place, it will be practically impossible to achieve your goals without the right fuel. Pre-workout snacks ensure the needed strength and stamina, preventing the low-blood sugar that might make you dizzy and sluggish.
Physical training is a good way to address joint pain in women. However, even when it comes to such forms of training, you need to consider healthy snacks for added energy. Recommended snack ideas for women include smoothies and shakes (whey is a great ingredient), as well as Greek yogurt with crushed walnuts and berries. You can also opt for whole grain toast, with peanut/almond butter and banana slices.
Consider your individual needs in choosing a pre-workout snack
Yes, it is true that everyone should consume carbs before working out. But the most important thing is that you find the snacks that work for you, and not for others. It does not matter what your workout buddy has before their training, this snack might not do the trick for you.
You should try various snacks and discover what kind of fuel motivates your body to work harder. Our bodies are different and each person responds differently to a snack. Do not avoid carbs, as the muscles need this kind of fuel; carbs are digested quickly and they provide us with the right amount of energy. When these are absent from our pre-workout routine, we exercise with difficulty, feeling sluggish and rather exhausted.
We really need to have a snack prior to our workouts. They allow us to train with efficiency and keep our energy levels up so that we can reach our fitness goals. It does matter to choose a snack that suits our individual needs, with those rich in carbs providing the best results.