As athletes train hard under their coaches, they must receive the most benefit from their workout. Whether training for strength, power, speed, agility, or endurance, pre-workout nutrition is essential.Coaches must train the athletes and realize the importance of pre-workout nutrition and hydration as much as their workout. Additionally, it is also equally important for coaches to bridge the gap between nutrition and hydration in terms of pre and post-competition habits of athletes.This blog sheds some light on the importance of nutrition required for athletes before a workout and what you should eat as part of proper nutrition.
What is the Importance of Nutrition before Exercise?Pre-training nutrition depends on the type of workout you are following. Whether you perform a cardio workout or want to up your strength influences your nutrition intake.If you are trying to improve your cardio, avoiding sugar would be best. That is because you’d require 15-20 minutes of your endurance conditioning. Fats won’t be the wisest nutrition to take in if you plan to increase your strength as they slow down your digestion and don’t offer enough energy.Pre-training meals are essential and should not be avoided. However, only the correct knowledge of what to have during your pre-training nutrition and making the most out of it will be helpful for your body.
Knowing What to Eat is ImportantEnergizing your body with the proper nutrients before exercising will provide you with the correct amount of power and strength you require for better performance. Each macronutrient plays a particular role in your training. However, your body and exercise type will influence the ratio of the nutrients you take in.
- Carbs: Carbohydrates are vital for the glucose in your muscles. Glycogen is required to process and store glucose in your body. Glycogen keeps the glucose levels of your muscles for short and high-intensity exercises.
- Fat: Fat is the energy source for your body’s longer and moderate-to-low intensity exercises. Research says that fats have a significant impact on athletic performance. However, fats can have a long-term effect on an athlete’s diet.
- Protein: Most athletes realize the importance of protein in their pre-exercise meals. It helps improve their athletic performance. Consuming protein before a workout can increase your muscle protein synthesis. It enhances a positive anabolic response if consumed before exercise.
Tips for Taking Pre-Workout SupplementsIt would be best to consult your doctor before starting any pre-training supplement. It is an even more crucial step if you have concerning health conditions or consume medicines. Your doctor will know better if a particular supplement is safe for you. Here are a few tips you should follow for any pre-exercise nutrition intake if they permit you.
- Take a pre-training meal 20 minutes before you start training. That gives more time for it to kick in.
- Be consistent with your supplements. If you want better effects, allow the ingredients to build in your body.
- Avoid taking too much to prevent any side effects of the supplements you take.
- If you have symptoms like irregular heartbeat, rising blood pressure, change in blood sugar, etc., stop working out and consult your doctor.