Here at X-Perform, we are always looking for ways to improve our mental, and physical performance and achieve extraordinary results.
In general, a well-balanced nutrition can, and will help your body perform better and recover better and faster after each workout.
Optimal nutrient intake prior to exercise will not only give you the energy and strength to maximize your performance but also minimize muscle damage.
In this article we will go through why it’s so beneficial to eat before working out, what you should eat before a workout, and what supplements you should take in order to achieve extraordinary results!
Let’s jump right into it!
THE BENEFITS OF A PRE-WORKOUT MEAL
What you fuel your body with will impact your performance and the results you get from your workouts. It doesn't matter if your goal is to lose weight, build muscle, or improve your overall performance and health.
This is why you want to make sure you optimize your nutrition prior to your workouts to give your body the energy and strength it needs to perform at its peak.
WHAT SHOULD YOU EAT BEFORE YOUR WORKOUT
Most food can be broken down into three macronutrients: You have your proteins, fats and carbohydrates.
Each of these macros has a purpose and when you understand their main roles and how your body uses them, you can better prioritize when you are fueling your body with them.
Your muscles use the glucose from carbs for fuel. Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.
For short- and high-intensity exercise, your glycogen stores are your muscles’ main source of energy.
Now, Carbs come in two primary forms. You have simple, high-glycemic carbs and you have complex, low-glycemic carbs.
The simple carbs are good for short bursts of energy for short periods of time, while the complex carbs will give you longer lasting energy.
This is why the type of carbs you will go for will be determined by how close your pre-workout meal is to your workout.
For example, if you're going into your workout in say 20 30 minutes, eating a fruit, like an apple, or banana (which is a simple and high glycemic carb) will digest more quickly, and as a result will fuel your workout better than eating a big bowl of oatmeal (which is complex and low glycemic carb that will take much longer to digest) that could be heavy on your stomach if eating close to exercise.
I would recommend playing around a bit with different food options at different times of the day before your workouts to figure out what works best for you!
This macronutrient is crucial in your nutrition plan overall, as well as before your workout.
Many studies have shown the potential of pre-workout protein consumption to improve athletic performance.
Getting enough protein before going into your workout can help in a few ways:
- Increasing your muscle protein synthesis
- A better anabolic response, or muscle growth
- Improve muscle recovery
- Increase strength and lean body mass
- Increase muscle performance
- Decrease your appetite so you don’t get hungry midway through.
As we mentioned earlier, glycogen is used for short- and high-intensity bouts of exercise.
Fat is the source of fuel for longer and moderate-to-low-intensity exercise. Fats play an important role in our body: they’re useful for protecting and improving our nervous system, proper hormone production, help with nutrient absorption,etc.
So we definitely need to get enough quality fat in our diet.(For example eggs, fattier fish, nut butter, Olive oil, etc.)
With that being said, they’re not always the best thing to eat before working out so if you still choose to eat fats with your pre-workout meal, then it should be consumed at least a few hours before your workout.
When it comes to supplements, pre-workout supplements can help fill your nutritional needs before your workout.
Our pre-workout, “PERFORM” is made with natural ingredients - Contains 23 advanced nutrients (performance enhancers and potent energizers) to increase nitric oxide levels and achieve superior results!
Perform will give you the energy and amino acids you need to push yourself to the max and execute at the highest level.
TIMING OF YOUR PRE-WORKOUT MEAL
The timing of your meal is also an important aspect of pre-exercise nutrition.
To maximize the results of your training, you should try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise.
With that being said, a lot of the time, you may not be able to get the full meal you wanted 2–3 hours before working out. In that case, then you can still eat a decent pre-workout meal.
However, keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be.
If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly simple carbs and some protein. This will help prevent any stomach discomfort during exercise.
And also, don’t forget to drink some water with your meals! The importance of hydration cannot be overstated, water is also of vital importance. It’s recommended that you drink around 20 ounces of water in the hour leading up to a workout and about that same amount afterward.
As the common say - “You are what you eat”, don’t underestimate the importance of your nutrition on your overall performance.
A well-balanced nutrition can, and will help your body perform & recover better, mentally and physically.
And remember, we've set out to equip you with the tools that will help you outperform yourself, All day, Every day. Whatever your nutritional needs are, Here at X-PERFORM, we've got you covered!