Workout at the start of the day is very important for the human body. It keeps them in the best possible way. Now the question is what to eat before the workout? Eating before the workout is very much needed and gives you the right energy for the workout. Carbohydrates and the glycogen in the body are the basic fuel for the body which helps in making the body stronger. The body needs energy at the time of the workout because the glycogen is used during the workout so eating before the workout is the only solution. The muscle anabolism is also increased if you are taking the right food before the workout. The right food will give you proteins which are very much needed for you.

Standard and long workouts can affect your health as well if you are not taking precautionary measures. Here the precautionary measures are mostly regarding the choice of the diet before the workouts. This article will explain what to eat before the workout. Besides, some foods rich in the carbohydrates and proteins are mentioned below which can be used before the workout.

What to eat before workout

A. Carbohydrates

They are indeed the much needed before the workout. Carbohydrates are of two types so we need to select them wisely by looking at the time we are going to work out. They are simple, high glycaemic index carbohydrates, and complex, low glycaemic index carbohydrates. They will provide your body with the fast glucose which will act as a fuel for our body during the workout. You can also use complex carbohydrates if you are looking for a longer workout that may be up to 3 hours. Some carbohydrates needed before workouts are bananas, porridge and oatmeal, bread, sweet potato and brown rice.

• Bananas
  Bananas also contain fast acting carbohydrates which give you the required energy for the workout and act as a fuel for the body. There is a plenty of potassium in them which is good for the muscles and nerves as well. You must use some of the protein-rich food before your workout that can help the body remain fit and repair the muscles as well.
• Porridge and oatmeal
  Porridge and oatmeal can act as a pre-breakfast before the workout. They contain a good amount of carbohydrates and soluble fiber and beta-glucan as well. Consuming oats two hours before the workout is a good idea. They will satisfy your hunger throughout the workout.
• Bread, sweet potato, and brown rice
  Bread, sweet potato and brown rice contain complex carbohydrates which are much-needed befonumberorkout and must be consumed 2 to 3 hours prior to it. A great amount of proteins in them help during your workout by giving you slow-releasing energy which fuels the whole body. Especially if you are consistently going out for cycling and running, these carbohydrates are very important to you.

B. Proteins

Proteins at the same time are also very important for the body alongside the carbohydrates. Some of the proteins we should use or what to eat before working out in the protein category are discussed below.

• Chicken and vegetables
  If the working out is before or after the lunch and dinner, the chicken breast is the right thing for you. It has the minimal fat in it and gives you the right amount of energy at the right time and helps in the workout. White chicken contains the right proteins for you which will repair the muscles of the body. Vegetables are also much needed before the workout and contain a good amount of proteins. Beans are a good source of proteins if you are looking to gain some energy from them before the workouts. Legumes and lentils also contain the required amount of proteins which help you a lot and give you energy before the workout.
• Protein Shakes
  Proteins shakes are also very important and give you instant energy. Protein shakes are very important and help in decreasing the fats from the body. If you are thinking about skipping the breakfast before the workout this is something which is going to give you the right energy and proteins before the workout.
• Egg White
  Fats in the egg yolk can be difficult for you at times. Proteins are very important before the workout. A single egg white contains 4 grams of proteins which are more than enough before the workouts. Selecting the best food for you is very important to do all the homework of what to eat before a workout.

Foods to avoid before the workout

What to eat before the workout is an important question and we also need to consider some precautions as well before the workout. Diet must be balanced and help you attain the right energy for the workout. There are some foods which must be avoided before the workouts.

• Dairy
  Dairy products like milk and butter must be avoided before the workout. Especially people who are lactose intolerant should never try it before a workout. Intestinal cramping is witnessed in some of the cases so try to avoid them before the workouts.
• Fatty food
  Fried foods are a clear damage to your body if you take them before the workout. Burger, pizza, and fries are some of the things you cannot take before going for a workout. As we know they are harder to digest and remain in the digestive system for a longer period of time which may cause problems for you.
• Spicy food You may feel heartburn if you try the spicy food before going out for a workout. Heartburn is very dangerous before a workout and it is advised to avoid spicy foods before the workout. Try to use the foods which are relatively easy to digest and can give you the right amount of energy as well.

• Alcohol
  Most important thing during the workout is hydration and alcohol doesn't provide you that. Alcohol and all other beverages cause dehydration as well. This also leads to injury sometimes so avoid using alcohol before the workouts. Alcohol also contains diuretic properties which are very dangerous before a workout.

Conclusion

What to eat before the workout is very important and sometimes considered more important than the workout itself. You need to choose the right food for you before the workout. You need light foods which are very easy to digest and can give you the right amount of energy as well. Foods like chicken, bananas, and oatmeal contain the right amount of energy to help your workout. Eating brown rice and bananas as well is very important before a workout and gives you the right amount of proteins and carbohydrates. You need to consume those 30 minutes before a workout to get the best result from the workout. Workouts without proper diet are of no use so plan accordingly before starting the workout for better outputs.

Here is a video which is discussing the foods we should use before the workout and can help us a lot in remaining healthy.