Food and healthy tips before workout

So it’s time to pull up your socks and get going hard to have you dream figure you always wanted to.  You got the top most brand’s most comfortable gym wear, exercise shoes, head bands, the expensive music player to pep you up and everything required for the optimal workout. Even you have consulted best people and websites for an updated info on ideal pre workout warm up exercise. 

But wait! How about food? Did u just drink a glass of water and u think just hydrating yourself will be good enough for x y zee minutes/ hours of workout?
If this is so then I must say… You are wrong! Don’t you think this might lead to muscle breakdown?
Believe me what you feed your body before workout is one of the deciding factors for the best results of your hardwork.
Eating right can help energize and give you endurance for your workout. What foods are best, what food groups you should you avoid, and when should you eat. The long awaited answers are here.

3 important points to note:
-    Ideally, a meal comprising of moderate quality easy to digest carbohydrates, lean protein, low amount of heart healthy fats, low fiber & adequate fluids is enough to fuel you up. Make sure the meal also contains adequate vitamins and minerals as they act as catalysts for metabolic reactions.
-    Obviously, timing your meals is important as the food taken should be available as fuel whilst the workout. 
-    Make sure the choice of foods should be non-allergic to you and avoid trying any kind of new food. Also you should feel comfortable during the workout.

Why carbohydrates? 
Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy. The key is to have a mixed bag of complex and simple carbs so that the release of energy during your workout is slow and steady throughout your routine. 

Why proteins?

You need protein for your muscles and for your blood cells, which bring nutrients and oxygen to your muscles.  

Why fluids?
Water acts as your body’s cooling system. You don't want to get dehydrated. The best way to stay hydrated is to drink plenty of fluids with meals, and drink about 2 cups (16 ounces) of water 2 hours before exercise. Water is often enough. But if you're exercising for more than 60 minutes in hot, humid conditions, sports drinks may help. They give you carbs and sodium, as well as fluids.

Avoid:
Large portions of food before any workout. This might cause nausea and cramping. High fiber and high fat may cause discomfort during exercise and high fat might make you feel sluggish. Also, if you are sensitive to caffeine you may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

Ideally, Heavy meals e.g.: pasta made with lean meat and vegetables, egg white vegetable pulav made with brown rice, breakfast cereals and milk, oats and mix berry smoothie, cheese toast with milk, grilled chicken sandwich is suitable around 3 hrs before work out and Snack 60 to 90 minutes before workout e.g.: fruits milk shake, cereal bars, a bowl of fruits, banana and low fat yoghurt. Banana is a source of potassium which helps in maintaining nerve and muscle function. Moreover, it is very easy to digest. 

If you train early in the morning you can skip the meal because the body is in the fasting state i.e. around 8 hours since the last meal. This will result in a greater proportion of fat being used as the exercise fuel compared to doing the same workout after a carbohydrate-containing meal or snack.  However, it is possible that you may be able to exercise harder and for a longer period if you consume carbohydrate before exercise.  Overall, this will result in greater energy use and a better contribution to the negative energy balance that is needed to cause fat loss.  If your primary goal is to improve performance, have something to eat before exercise.  If your primary goal is weight loss, and you will do the same amount of exercise regardless of whether you eat or not, save your meal until after the session.

Keep in mind that everyone is a bit different and what works for you may not work for others. Factor in individual preferences and favorite foods, and an eating plan is a highly individualize thing.

‘Understand that losing weight is not a bowl of cherries’

So if your aim of workout is to lose fat, build muscle or both or may be just to increase strength and performance or just be healthy remember that the pre-workout diet will play a key role as it will supply you everything you need during workout.