Consumption before exercise is a vital part of performance. It can help you make the most of your training. But what if you are short in time … really small; If you only have 30 minutes before a workout, eating the right Thing can feed you through a workout.
Maybe you just woke up and only have a few minutes to eat before heading to the gym. Or you run slowly to your favorite fitness class and your stomach hits you. You may be tempted to skip the fuel before training, but by putting a few calories on your body reinforces energy levels and helps your workout.
But consuming incorrect foods so close to a workout can cause stomach problems. Don’t worry, there is a perfect balance and I will share it with you.
Here are some tips for the best food to eat and avoid the 30 -minute window before exercise.
Why the pre-workout diet matters
As a sports dietician, I have a simple slogan: What you eat before a workout depends on when you eat. Some foods take more time to digest than others, so time plays an important role in the fuel before training.
In the 30 minutes leading to exercise, carbohydrates are very important. Carbohydrates provide the body quickly. The body breaks carbohydrates from food, as well as carbohydrates stored in the muscles and liver (glycogen), in fast -energy energy.
Carbohydrates are present in whole foods, such as fruits, vegetables, beans, beans, legumes, as well as processed foods such as soda, snacks, desserts and caramel. Eating simple carbohydrates before a workout prevents fatigue and reduces perceived effort.
In addition, eating protein easy to fragile before training can support muscle growth. Tofu is the best source of easily digestive vegetable protein, as it breaks easily without causing stomach discomfort. Other vegetable proteins, such as beans and lentils, have too many fibers to eat 30 minutes before a workout.
Hydration before training also contributes to performance. Starting a workout sufficiently hydrated can make the difference between execution well and the feeling of fatigue.
The best food for 30 minutes before a workout
If you eat just before a workout, focus on carbohydrate disorders such as fruits, crackers or white bread. Easily digestible carbohydrates are lower in fibers. These types of food are particularly important for moderate to hard strength training that use carbohydrates as a main source of fuel.
Here are some examples:
- Handful
- Applesauce
- Rice cake
- Handful of buns or crackers
- Peanut butter
- Slice toast with jam
- Graham Crackers
- Dried fruits such as dates, raisins or dried mango
- Granola bar, such as the valley of nature
- Fruit, like a banana or apple
If your workout is lower intensity, such as yoga or pilates, fuel with light protein source, which can optimize post -workout recovery. Some examples include:
- Tofu cubes or redirect
- Small container
- A little smoothie of protein
- Low fat cheese
- Handful of dried fruits and nuts
Make sure you drink some water 30 minutes before a workout. Do not hit water before, but take small sips in time leading to your workout.
Foods to avoid 30 minutes before a workout
Some foods should be avoided during half an hour before training. Here’s a list of foods you never eat 30-60 minutes before a workout:
- High -fat foods such as fried foods or ice cream. The fat sits in the stomach for a long time and is not quickly assimilated. Eating fatty food before a workout will lead to a stomach during exercise.
- High fiber foods such as beans or cruciform vegetables. Although these foods are a healthy part of the diet, eating them before a workout can make you feel like you need to fly.
- Sugar energy drinks. Energy drinks reinforce energy levels, but they also come with a subsequent crash. Avoid these correctly before a workout to keep the energy levels firmly.
The bottom line
Eating a small amount of food in the minutes that lead to exercise can help you maintain energy levels and feel good after a workout.
Consumption of fast -acting carbohydrates before training enhances energy levels and reduces time in fatigue, especially for endurance activity. Easy protein assimilation, such as soy products or Greek yogurt, can also provide energy for lower intensity, such as yoga or pilates.
