Should You Eat Before a Morning Workout?
Whether to eat before a workout continues to be a controversial topic.
On one hand, “fasted” exercising has become increasingly popular, with proponents saying it gives them more energy during a workout and leads to quicker results.
On the other hand, others praise their pre-workout meals for giving them the energy they need to sustain their workouts. Thus, you may wonder which approach is more effective.
So I will tell you when you should eat before workout and when you can go without food.
And also I will give you list for great meals you can eat to power your workout.
Is eating before a morning workout necessary?
Whether to eat before a morning workout depends on your goals, the type of workout and its duration, and your individual health.
most people can safely exercise without eating beforehand unless they’re exercising at high intensity for 60 minutes or longer
High intensity, short duration
Examples of this type of exercise include:
- indoor cycling classes
- high intensity interval training
But also you can increase your energy with:
- toast with almond butter
- whole grain crackers with cheese
- a banana
- milk or a plant-based beverage
- figs with peanut butter
- applesauce
This type of exercise might include:
- running
- cycling
- rowing
- cross-country skiing
During exercise, your body uses a mix of carbohydrates and fat as fuel.
Therefore, opt for a small meal or snack that contains 15–75 grams of carbohydrates plus some protein.
Eat at least 1–3 hours before your workout — this gives your body time to digest the food.
Foods you could fuel up with include:
- a fruit smoothie made with milk and a banana
- a small bagel with peanut butter
- oatmeal with berries
- scrambled eggs and toast
Low to moderate intensity, long duration
Light exercise makes fewer demands on your body. Therefore, you don’t necessarily need to eat as much beforehand.
Exercise in this category might include:
- an hourlong walk
- tai chi
- a gentle yoga session
If you’re finding that you’re hungry in the middle of your workout, you may want to try having a small, protein-rich snack before you start. This will help curb your appetite without unwanted stomach discomfort.
Foods you could fuel up with include:
- 1 cup (237 mL) of cottage cheese
- 2 hard-boiled eggs
- half a protein bar
- a small protein shake
- an omelet with vegetables
Can you give examples for food after workout
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