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FOODS

TO EAT
BEFORE
WORKOUT
GROUP 6: KAINAN TAYO
INTRODUCTION
Right and sufficient nutrients
are needed by the body in order to
have the energy and strength for
rigorous activities/exercise. This
would result to better
performance and fast recovery
after each workout.
RECAP OF
MACRONUTRIENTS
CARBOHYDRATES
• Glucose  Fuel
• Glycogen
• Way the body processes and stores glucose (liver and muscles)
• Muscles’ main energy source during short and high intensity
exercise
PROTEIN
• Increases muscle protein synthesis
• Contributes to faster recovery
FAT
• Source of fuel for longer and moderate-to-low intensity exercise
TIMING FOR PRE-
WORKOUT MEALS
• Eat a complete meal with carbs, protein, and
fat 2-3 hours prior to exercising
• “The sooner you eat before you work out,
the smaller and simpler the meal should be”
• 45-60 minutes before working out: opt for
food containing cars and some protein, must
be easily digested
• Aid in avoidance of stomach pains
EXAMPLES
2-3 Hours or More Before Workout
• Sandwich on whole-grain bread, lean
protein, and a side salad
• Egg omelet and whole-grain toast topped
with avocado spread, and a cup of fruit
• Lean protein, brown rice, and roasted
vegetables
EXAMPLES
2 Hours Before Workout
• Whole grain cereal and milk
• A cup of oatmeal topped with
banana and sliced almonds
EXAMPLES
An Hour or Less Before Workout
• Greek yogurt and fruit
• Fruits such as banana, orange, or apple
• SUPPLEMENTS
• May improve performance and strength
• Increase lean body mass
• Reduce fatigue
SUPPLEMENTS
• May improve performance and
strength
• Increase lean body mass
• Reduce fatigue
SUPPLEMENTS
CREATINE
• Increase muscle mass, muscle fiber size, and
muscle strength and power, while hindering
occurrence of fatigue
• More effective if taken after a workout
• 2-5 grams of creatine monohydrate per day is
beneficial
SUPPLEMENTS
CAFFEINE
• Enhance performance
• Increase strength and power
• Lessen possibility of fatigue
• Stimulate fat burning
• 90 minutes after intake – best effects are
shown
• 15 – 60 minutes after intake – still effective
SUPPLEMENTS
BRANCHED-CHAIN AMINO ACIDS
(BCAAs)
• Valine, leucine, and isoleucine
• Aid in the decrease of muscle damage
and increase muscle protein synthesis
• Consume 5 grams or more an hour
before exercising
SUPPLEMENTS
BETA-ALANINE
• Increases muscle storage for carnosine
• Effective for short and high intensity
workouts
• Increase exercise capacity and muscle
endurance while reducing occurrence of
fatigue
• Consume 2 – 5 grams daily, 0.5 grams must
be consumed before exercising
SUPPLEMENTS
MULTI-INGREDIENT PRE-WORKOUT
SUPPLEMENTS
• Combination of these supplements may
result to an improvement in performance
• Increase work output, strength, endurance,
anaerobic power, reaction time, focus, and
alertness
• Consume 30 – 45 minutes prior to exercising
HYDRATION
• Consumption of water and sodium would
result to an improvement in fluid balance
• Maintains and improves performance
CONCLUSION
One must consume the right
nutrients before a workout in
order to have better
performance, reduction of the
possibility of fatigue, and fast
recovery.
SOURCE
Semeco, A. (2018). Pre-Workout Nutrition: What to Eat Before a
Workout. Retrieved 24 October 2019, from
https://www.healthline.com/nutrition/eat-before-workout

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