Eating before a workout maximizes the results and it also helps in prevention of the after effects like light-headedness or fatigue due to drop in the levels of blood sugar. However, it is quintessential to not just binge but eat the right type and quantity of food in order to maximize the benefits from your workout regime. We have compiled below the top 5 best food to eat before workout that are available in India.
5 best foods that will prepare your body for a workout:
Yogurt: Yogurt is high on nutrition required before a workout. It is a good source of protein, calcium and potassium. While it provides a whole of vitamins and minerals, it also contains comparatively less amount of calories. Greek yogurt is a healthier option as compared to the regular yogurt owing to its creamier quality and higher protein content. The carbohydrates and sodium content in Greek yogurt is quite less. Greek yogurt is also a great source of calcium and meets about 25% of the daily protein requirement of adults. Greek yogurt that is fat free and low on fat content is also available in the market and serves as one of best foods to eat before a workout.
Oatmeal: Oatmeal is full of fibre and carbohydrates that help you keep full and release energy gradually into your bloodstream as your workout progresses. Oatmeal is also a vital source of good quality protein and dietary fibre. It is very low on cholesterol and a great source of iron. A bowl of oats as compared to brown rice contains very few calories.
A cup of brown rice when cooked contains about 200 calories, while a cup of cooked oatmeal contains about 140 calories. Also, while a bowl of cooked oatmeal provides 20 grams of carbohydrate, a similar bowl of brown rice provides 40 grams of carbohydrate. Oatmeal hence serves to be one of the best foods to eat before a workout.
Oatmeal and brown rice contain almost the same amount of fats however they differ in their protein content. A serving of brown rice gives about 5 grams of protein whereas a serving of oatmeal gives about 6 grams of protein.
Bananas: Bananas are excellent power boosters. Bananas contain easily digestible carbohydrates and potassium. Potassium is not stored for a very long in the body. However, it is important in regulating the functioning of muscles. A banana eaten about 20-30 minutes before you start you workout can work wonders. A banana combined with cereal like oatmeal or yogurt eaten before you hit the gym will go a long way in providing carbohydrates, protein and potassium required to fuel your body during the workout.
Egg whites: Just like lean meat egg whites are a vital source of protein. Protein is required in good quantities for gaining optimum results from any given workout. One medium sized egg contains about 6 grams of protein and almost 4 grams of protein contained in an egg comes from the egg white.
When egg yolk is separated from an egg almost a sizable amount of calories are cut off along with the saturated fat contained in an egg yolk. While an egg contains about 68 calories, an egg yolk contains about 50 calories, 2 grams of which is saturated fat out of the total 5 grams of fat content. Egg whites are free from both saturated as well as unsaturated type of fat. Egg whites are hence considered to be a lean and fat free source of protein.
Brown rice: Brown rice is rice which is unmilled in order to protect its outer layers which are nutrition dense. Brown rice is a slow digesting source of carbohydrate which releases energy gradually into the blood stream as your workout progresses. A medium sized cup of cooked brown rice contains about 200 calories and about 5 grams of protein, whereas the fat content is only 1.8 grams. Besides, it also contains a whole lot of digestible fiber, iron, zinc, vitamin B3, calcium and other vital nutrients.
Brown rice consists of about 90% of magnesium, this high quantity of magnesium has numerous benefits some of which are reduction in muscle cramps, fatigue, migraines and also helps enhance the bone health.
Fruits: Adding a fruit or a fruit smoothie to your snack before workout will provide you with enough fluid that will help you keep hydrated. Fruits contain healthy sugar and easily digestible carbohydrates that will help release energy during the workout. While you need slow digesting carbohydrates like oatmeal and whole wheat bread you also need some fast digesting carbohydrates which come from fruits, like oranges. Many a times, oranges are preferred by athletes and bodybuilder before they begin their workout since oranges provide that much needed instant energy for a kick-start.
While it’s essential to eat before you begin your workout, it is as important to avoid eating fatty or junk foods as these tend to cause more harm than benefit. Also, slow down on the quantity of food before workout, since eating heavily can result into nausea, fatigue or even a crash down amid your workout. The food you eat before your workout will influence the output of your workout, so in order to maximize results from your workout eat healthy, eat wise!