The Best Food For Energy Before Exercising
The best food for energy needs to be chosen very carefully, keeping in mind the type and intensity of the activity to be performed as well as the individual body constitution. However, irrespective of the individual constitution and type of activity, carbohydrates should be a significant component in the pre-training diet of every athlete.
The Training Period
The training period is the building phase for any kind of sport or activity and thus it includes longer workout sessions, demanding more intense activities. Naturally, the body needs adequate amount of fuel and nutrition to keep going during the prolonged hours of training, especially if there is more than one training session in a day.
This might require more than one pre-training meal in a day. It is very important to keep stamina levels intact by choosing the foods that provide the nutrients for the body to build itself up rather than tear itself apart in a frantic search for energy to keep going.
The Best Time For A Pre-training Meal
According to studies, the two best time periods for pre-training meals are 2 to 4 hours before training and then another meal 30 to 60 minutes before exercise. Consuming carbohydrates can be very helpful as they increase the level of blood insulin and act as fuel to provide strength and energy during the training session.
According to a number of studies eating 2 to 4 hours before training can really improve the results.
Suggested items for the best foods for energy include 8 to 16 ounces of fluids such as syrup and juices, pancakes, cereals, bananas, and one or two slices of toast with jam or fruit toppings. Other possibilities include milk, energy bars and yogurt.
In order to maximize the energy curve for training, it is best to eat in moderation and allow time for the food to be digested. For every hour set aside for digestion, consume 1/2 gram of carbohydrates for every pound of body weight.
The carbohydrates consumed at this time can be a mix of liquid or solid, as long as a proper amount of water is either included in the food item or drunk separately.
Choose Lighter Foods
The best food for energy before training should not have very much fat as this may slow down the process and time taken for digestion, although a small amount of low fat protein may be included in the meal.
It is also important to make changes in the quantity of carbohydrate consumed in the pre-training meal as training time approaches. Consumption should switch to lighter and more easily digestible foods as the training time nears.
Smoothies, breakfast shakes and sports supplements can be part of each serving and should include about 50 grams of carbohydrates.
Although carbohydrates are a part of almost every athlete’s diet before training, it is advisable to work with a sports nutritionist and develop a pre-training diet plan that best suits the particular sport and the athlete’s current body condition.
It is also important to remember that not only the quantity but also the quality of the food matters in providing the right nutrition and energy. While choosing the energy foods before training it is essential to prepare a balanced diet that compensates for the loss of nutrients due to the workout.