Workout can be quite exhausting. Simple snacks can help you stay strong.
We may be as fit as we want: jump high, lift weights or run our best time. Whatever our sport is, it remains important to help our body perform at its peak. When we want our workout to provide maximum benefit and we want to absolutely feel strong and efficient no matter what, we need to fuel our body properly. This means eating the right snacks at least one hour before a workout. Nutrition will provide the winning edge that separates us from the rest.
Calories, carbs and proteins are actually critical for that performance. Some may be tempted to avoid them. But we need such nutrients to keep our blood sugar at the right level and avoid muscle and nerve injuries. It’s also the best way to avoid fatigue and feeling light-headed.
Top 4 foods that you can eat within one hour before a workout:
Greek Yogurt and Berries
This is a high quality protein snack and injected with carbs that break down rapidly and prevent muscle damage. “Protein plays an important role in an athlete’s diet as it helps repair and strengthen muscle tissue,” explains Alexandra Caspero, MA, RD. “Eating high-quality protein (such as meat, fish, eggs, dairy or soy) within two hours after exercise — either by itself or with a carbohydrate — enhances muscle repair and growth”. The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. Tips: protein intake should be spaced throughout the day and after workouts.
Loaded with digestible carbohydrates, a rich source of vitamin C and packed with essential potassium among other nutrients, bananas help our muscles and nerves function normally. Bananas can help boost our performance when consumed before, during and after workouts and competitions. For instance, combined with yogurt 30 minutes before a workout, your body has all the carbs and protein it needs. When compared with energy drinks, in a study conducted by Appalachian State University, it was found that not only was performance the same whether bananas or sports drinks were consumed, but bananas provide antioxidants not found in sports drinks and a greater nutritional boost, including fiber, potassium and vitamin B6. In addition, the study revealed that bananas have a healthier blend of sugars than sports drinks.
Sports people need complex carbohydrates and protein from snacks like oats in their regimen from specific sources to provide the necessary level of energy. This way we prevent blood sugar crash and we repair, even refuel our muscles. Containing B vitamins and fiber, oats help power push energy into our body. One cup is sufficient before our fitness activity.
Whole Grain Bread
A slice of wholegrain bread is a very good source of carbohydrates. If we workout at lunch or before dinner time, we should eat it one hour before. Topping it with a slice of turkey can help us sustain even longer.
Source: Dr. Louise Burke author of The Complete Guide to Food for Sports Performance: A Guide to Peak Nutrition for Your Sport has thirty years of experience as a sports dietitian, including the last twenty years as the Head of Department of Sports Nutrition at the Australian Institute of Sport.