Many trainees are interested in the meals they eat after exercise. Still, they seldom care about the meal they eat before going to exercise despite its importance, as it will provide the body with the energy it needs to exercise efficiently, strength and mental focus, and protect the body from a sudden drop in blood sugar that causes headaches Excessive fatigue and exercising on an empty stomach is not suitable for those who work to increase his muscle mass. So make sure to eat a healthy meal 45 to 60 minutes before going to work out, and here is a list of the best foods you can eat.
Bananas are considered one of the best things that can be eaten before going to exercise because they contain carbohydrates that are easy to digest and contain potassium that works to maintain the work of nerve impulses and muscle contraction; the body does not retain potassium for a long time, so a medium-sized banana 45 minutes before is enough to get Its nutritional benefits.
Oatmeal is one of the foods rich in dietary fiber, which gradually delivers carbohydrates into the blood. This gradual flow of carbohydrates into the blood will preserve your energy throughout the training period, which will make you train harder and more effectively. Not only this; In fact, oats are also rich in B vitamins, which convert carbohydrates into energy for the body. To get the most out of its nutritional benefits, eat one cup of oats at least 30 minutes before exercise.
Wholegrain bread is one of the most potent sources of complex carbohydrates, and it is also rich in many other nutrients that are beneficial to the body, so a piece of wholegrain bread with some honey or peanuts or with some boiled egg white is ideal for increasing energy in the body and to get some protein before you go.
Natural fruit juices
Fruit juices are a good and quick source of carbohydrates and protein and are easy and quick to prepare. But you have to watch your intake as well so that you are not a source of excess calories.
Rice is one of the rich sources of carbohydrates, how not, and every 100g of rice contains about 30g of carbohydrates, which makes it an excellent pre-workout meal if you need carbohydrates. If you eat some vegetables with it, it will be better.
Foods to avoid before exercise
Like there are foods that you prefer to eat before exercise, there are also foods that you should avoid before training because they will not provide you with what you need, or they will cause side effects that impede your performance and focus, including fats, fatty sweets, soft drinks, foods that cause bloating and poor digestion, or huge meals.