Here at NordicTrackCoupons.com we want you to know and understand the importance of nutrition when it comes to fitness, and to be able to use that information to benefit the most from your workouts. As we’ve told you before in this guest post: maximize your workout with better nutrition, before your workouts you are going to want to make sure to have a snack/ meal containing: carbohydrates, protein, and low in fat.
We have guest author Andrew Wise today who is going to give you the break down of these foods along with a few pre-workout meal/snack ideas to help you obtain the most energy to power through your treadmill run.
When working out, our bodies will have to obtain a certain amount of energy from the food we eat. According to statistics, 55-60% of our total calorie intake should come from carbohydrates, less than 30% from fat, and around 10-15% from protein. These figures can vary though, depending on the intensity of the workout.
Basically, what you will need before any workout are the following: carbohydrates, protein, fat, potassium, and water.
Carbohydrates helps maintain normal blood sugar levels and provides muscle control needed in working out. Fats, like carbohydrates, provides the energy needed by the muscles during work out. Protein, on the other hand, is necessary in developing and repairing muscles. Consuming foods that are high in potassium and sufficient water intake can help prevent cramping.
Here are a few meal/snack ideas you can try before hitting the gym.
Carbohydrates, which assist in increasing stored energy in the muscles, also serve as the body’s primary source of energy during exercise. Pasta, which is high in carbohydrates, is therefore a smart option for a pre-workout meal. However, foods that are high in fiber can bring about cramping during workouts so it would be best to consume regular instead of whole wheat pasta. Keep your portions small or, at least, allot 2-3 hours for digestion before starting with your workout.
Recommended serving: Half-cup of cooked spaghetti (87 calories, 19 g carbs, 4 g protein, 0.5 g fat)
Nuts, in general, can provide all your macronutrient requirements– carbs, protein, and fat. Eating nuts before working out will also help in improving your energy and stamina.
Almonds contain healthy monosaturated fats and Omega 3 and 6, which can immediately invigorates your mind and boost up your energy. The fats you should stay away from are those that are found in cheese and butter.
Recommended serving: 12 almonds pieces (83 calories, 3 g carbs, 3 g protein, 7 g fat)
Banana is perfect for pre-workout consumption since it contains carbohydrates, potassium, and fiber. Also, fruits such as banana can stimulate a workout by supplying simple carbohydrates, which are easily digested for energy. Potassium, also found in bananas, improves nerve and muscle functions and helps keep the muscles strong. Banana is suggested to be eaten 1-2 hours before workout. For stamina exercises, however, a bigger snack might be necessary 3-4 hours before workout and then a banana 1-2 hours prior.
Other fruits which can be also be consumed as energizing pre-workout snacks include apples, peaches, pineapples, and grapes.
Recommended serving: 1 medium-sized banana (105 calories, 27 g carbs, 1 g protein, 0.5 g fat)