When it comes to the perfect training and the ideal silhouette, do you know what to eat before working out? And do you know the perfect time for eating before you go to the gym?
If you eat right before working out, you will feel uncomfortable. On the other hand, if you’re at the gym and you’re starving, that can’t be good either.
First of all, you need to hydrate well before, during and after the workout. So until we get to eating, be careful not to go to the gym dehydrated. If you do not drink water, the metabolic rate decreases.
Two to three hours before going to the gym, you need the following nutrients. If you plan on eating 2-3 hours before going to the gym, specialists suggest you eat carbohydrates, protein and fat up to 300-400 calories maximum.
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You need light proteins, vegetables, hummus or fruit and nuts along with yogurt. Avoid fatty foods, but also beans or broccoli, as it causes abdominal discomfort and bloating.
One hour before going to the gym, you have to focus on having a healthy protein intake.
Dieticians suggest eating low-fat cereals and eating up to 200 calories. This protein and carbohydrate blend will help you quench your hunger, it is satiated and reduces muscle aches.
If you only have 15 to 30 minutes before going to the gym, choose a small and easy to digest snack. You need to eat up to 25 grams of carbohydrates, such as a small banana, a teaspoon of raisins, a small portion of applesauce or a few salads.
Just before the gym, it is very important you get an energy boost. Do not skip this step because it will help you do a vigorous workout.
Specialists say you should consume around 15 grams of carbohydrates. It can be jelly or a slice of white bread. The key is to choose carbohydrates of this kind, as they will not cause discomfort during training.
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Up to 30 minutes after you finish the gym session, eat a yogurt mix of carbohydrates and protein. This will help reduce joint and muscle pain and, as the metabolic rate is increased after working out, this snack will fuel your recovery.
You can try milk with chocolate or yogurt or even a protein bar if your workout was more intense. Another option would be to try cow cheese with a banana or pineapple.