{"id":2721541,"date":"2022-02-17T08:43:34","date_gmt":"2022-02-16T21:43:34","guid":{"rendered":"https:\/\/www.healthyman.com.au\/?p=2721541"},"modified":"2022-02-17T08:43:34","modified_gmt":"2022-02-16T21:43:34","slug":"here-is-exactly-what-to-eat-before-a-workout","status":"publish","type":"post","link":"https:\/\/www.healthyman.com.au\/here-is-exactly-what-to-eat-before-a-workout\/","title":{"rendered":"Here is exactly what to eat before a workout"},"content":{"rendered":"

Do you have a workout planned in the evening but you’re not sure what to eat for lunch and at what time? Are you wondering what to eat before a workout?<\/p>\n

Nutritionist Cheree Sheldon has shared with us EVERYTHING we need to know about when to eat, what to eat AND why<\/em> you should dig in before a workout.<\/p>\n

After all, food is energy and the consumption of smart, nutritious snacks can actually make a difference in your workout.<\/p>\n

Here is your pre-workout know-how.<\/p>\n

\"eat<\/p>\n

What to eat before a workout<\/h2>\n

The timing of when to eat before a workout will depend on the type of exercise you are about to\u00a0undertake:<\/strong><\/h3>\n

Eat 3-4 hours prior to a longer, endurance style workout.<\/strong><\/h4>\n

Cheree says,\u00a0“If you\u2019re about to head into a longer, endurance style workouts you\u2019ll be aiming for a\u00a0sustained release of glycogen from the breakdown of carbohydrates and for this your body\u00a0will work best if you are able to eat 3-4 hours prior to start time. <\/em><\/p>\n

“This meal should be\u00a0centred on low glycaemic index (GI) complex carbohydrate foods.”<\/em><\/p>\n

Eat 45-60 minutes before a usual gym workout or run around the block<\/strong><\/h4>\n

For your usual gym workout or a run around the block with the dog, 45-60 minutes is a nice timeframe to eat before a workout. For this, Cheree says that it\u2019s beneficial to combine carbohydrates with a small protein hit and keep these meals a low-calorie option (250cal or less).<\/p>\n

A nutritionists top 5 picks for what to eat before a workout (1-2 hours prior to \u2018go time\u2019)<\/h3>\n

1.<\/strong>\u00a0Banana Boost Smoothie<\/strong><\/h4>\n

Combine a banana, rolled oats and some instant coffee for a kick and use almond or coconut milk as a delicious base in this smoothie that will boost your energy and is great to eat before a workout.<\/p>\n

\"Banana<\/p>\n

Bananas are not only low GI, which means they provide sustained energy release and carbohydrates to the body, but they also contain high amounts of potassium which assist with optimal muscle and nerve function.<\/p>\n

Sipping on coconut water can make you less dehydrated during your workout as well.<\/p>\n

Try this Banana Boost Smoothie recipe with The Healthy Man Meal Replacement <\/strong><\/a>before your next Tabata workout.<\/p>\n

2.\u00a0Green Apple slices with 100% nut butter<\/strong><\/h4>\n

\"eat<\/p>\n

A small amount of fibre and carbohydrate in the\u00a0apple combined with protein and monounsaturated fats found in nut butter will help to\u00a0provide lasting energy, keeping you feeling fuller for longer and relieving you of the mid-workout energy drain.<\/p>\n

This is a simple, tasty and fast to make snack which makes it the perfect thing to eat before a workout.<\/p>\n

3.\u00a0Cottage cheese on wholegrain rice crackers\u00a0<\/strong><\/h4>\n

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Cottage cheese contains an optimal form of protein that is slow-digesting and will fuel your muscles for a longer period of time which is why it’s the perfect snack to eat before a workout.<\/p>\n

Combine\u00a0this delicious treat with wholegrain crackers and you\u2019ve added the complex carbohydrates\u00a0your body is able to use to replace the glycogen stores that are used up for energy during\u00a0exercise.<\/p>\n

4.<\/strong> Oats\u00a0<\/strong><\/h4>\n

\"Quick-Oat-Power-Porridge\"<\/p>\n

If it\u2019s a morning workout that gets you going then opting for overnight oats or other similar oats recipes might be just the fuel you need to eat before a workout. Try combing oats, oat or nut milk and some cinnamon in a jar stored in the fridge overnight.<\/p>\n

In the morning, top this dish with all your favourites \u2013 nuts,\u00a0berries and a dollop of Greek yoghurt.<\/p>\n

Try this recipe for quick oat power porridge<\/a><\/strong>.<\/p>\n

5.<\/strong>\u00a0Low-fat plain or Greek yoghurt\u00a0<\/strong><\/p>\n

\"\"<\/p>\n

With a few berries thrown in, this is perfect for the last-minute workout preparation rush so you have something to eat before a workout. If you\u2019re closer to or under the one hour mark before your exercise begins then a lower calorie, higher energy snack is the go-to!<\/p>\n

Why do this before a workout?<\/h3>\n

\"boost<\/p>\n

Knowing how to best fuel your body for a workout will help you shake the most out of your movement and knowing what foods will best fuel you when you eat before a workout is even better.<\/p>\n

“Understanding that the body will create energy in three different ways depending on\u00a0whether we need a quick burst (usually from a natural source of adenosine tryphosphate (ATP)\u00a0found in the body), a moderate 30-45 min gym workout equivalent (where our body uses glucose) or\u00a0sustained energy for endurance (requiring the use of our glycogen stores, a substance obtained from\u00a0the breakdown of carbohydrates) is essential in understanding why you should or shouldn\u2019t eat and\u00a0what food selections are best for you,”<\/em> Cheree says.<\/p>\n

Without the fuel to fire up these energy sources, our stores can get quite low leaving us with a\u00a0feeling of mid-workout dread, more difficult muscle recovery and even an increased likelihood of\u00a0injury.<\/p>\n

Keep in mind, as a general rule that we perform better if we have the fuel readily available for our body to use up! So if you’re still not sure what to eat before a workout just remember to eat something.<\/p>\n

The final verdict on what to eat before a workout?<\/h3>\n

Cheree gives her final verdict on what to eat before a workout;<\/p>\n

“The closer you are to your workout, the more simple a meal you should opt for, the more time you\u00a0have before \u2018go time\u2019 and the longer your workout duration will be, the more complex and filling\u00a0your meal should be.”<\/em><\/p>\n

On a final note, don\u2019t forget to hydrate!<\/strong><\/p>\n

\"\"<\/p>\n

“Adequate hydration can give you up to 80% more\u00a0strength in your workout \u2013 that\u2019s a huge difference to make with something as simple as drinking\u00a0water,”<\/em> she says.<\/p>\n

For your best chance at hydration, opt for sipping your daily intake over a 12-14 hour period\u00a0rather than having larger amounts as separated intervals.<\/p>\n

Get healthy with the help of The Healthy Man Meal Replacement<\/h2>\n

\"\"<\/p>\n

It\u2019s the perfect low-calorie meal replacement for busy blokes wanting to boost weight loss and improve overall health. It\u2019s full of whey and soy protein which means it\u2019ll leave you feeling full and satisfied and keep you going till your next meal.<\/p>\n

If you want to shift some kilo\u2019s, look no further than\u00a0The Healthy Man\u2019s Meal Replacement<\/strong><\/a>!<\/p>\n

The Healthy Man\u00a0Meal Replacement Shake\u00a0is available in\u00a0Chocolate<\/a>\u00a0and\u00a0Vanilla<\/a>\u00a0and will:-<\/span><\/p>\n