When it comes to working out, what you put into your body is just as important as the workout itself. Eating the right foods, and more importantly, the right macros, can make a world of difference in your performance. But with so many options out there, it can be hard to know what to eat. In this blog post, we’ll give you a rundown of the best macros to eat before a workout.
Carbohydrates are essential for giving your body the energy it needs to power through a workout. When you eat carbs, they’re broken down into glucose and stored in your muscles as glycogen. During exercise, your body taps into that glycogen for energy. That’s why it’s important to eat carbs not only before a workout, but also during and after. The best sources of carbs are whole grains, fruits, and vegetables.
Protein is important for two reasons: repairing muscle tissue and building new muscle tissue. When you lift weights, you’re actually breaking down muscle tissue. Eating protein helps your body repair that tissue and build new muscle. The best sources of protein are lean meats, poultry, fish, tofu, eggs, and dairy. Beans and legumes are also good sources of protein.
Fat gets a bad rap but it’s actually an essential nutrient—especially if you’re trying to lose weight. Fat provides energy and helps your body absorb vitamins A, D, E, and K. It also helps keep your skin healthy and prevents inflammation. The best sources of healthy fats are avocados, nuts and seeds, olive oil, and fish oil.
When it comes to working out, what you put into your body is just as important as the workout itself. Eating the right foods can make a world of difference in your performance. Carbs are essential for energy, protein helps repair and build muscle tissue, and fat provides energy and other health benefits. So next time you’re getting ready for a workout, make sure you’re fueled up with the right macros!
What macros should you eat before a workout? It is customarily recommended that exercisers consume about 1 gram of carbohydrate per kilogram of body weight 1 hour before working out, and 2 g of carbohydrate per kg of body weight if 2 hours before exercise, and so on (Dunford & Doyle 2008).
Is it better to eat protein or carbs before a workout? Your body needs carbs to fuel your working muscles. Protein is there to help build and repair. Get a combination of the protein and carbs in your body 1 to 4 hours pre-workout and within approximately 60 minutes post-workout.
What should I eat before my gym workout? Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbs and easy to digest, such as pasta, fruit, bread, energy bars, and energy drinks.
How much carbs should I eat before a workout? How Many Carbs Should You Consume Pre-Training? The general recommendations from the Academy, DC, and ACSM is to consume one to four grams of carbohydrates per kilogram of body weight in the hours before any prolonged exercise ( >60 minutes in duration).