One of the most important aspects of a successful training is what you eat prior to the workout session. Remember: You are WHAT you eat and WHEN you eat it!
In addition to your usual nutritional goals, make sure you pay attention to the following tips to improve your workout significantly.
1. Slow-Digesting Carbs Should Be Eaten BEFORE Workouts
Almost all successful athletes eat slow-digesting carbs such as whole grains for breakfast and lunch, because these have lower insulin levels and help you burn more fat during the day and throughout the workout sessions.
These are also great if you want to have more endurance, so avoid fast-digesting carbs (like white bread or bagels), and make sure all the meals you eat before your exercise have about 40 grams of slow-digesting carbs.
- sweet potatoes,
- whole-wheat bread.
2. Don’t Eat High-Fat Meals Prior To Your Workout
According to one study conducted by the University of Maryland School of Medicine in Baltimore, high-fat meal blunts the ability of nitric oxide (NO) to dilate blood vessels for up to four hours. Which means eating high fat meals before your session can hinder the blood flow to your muscles and slow down your progress immensely.
So, make sure you avoid eating large amounts of fats 4 hours prior to your workout, even if you’re in a mass-gaining phase.
3. Eat A Green Salad/Whole-Food Combo Meal Before The Gym
According to muscleandfitness.com, eating green salad with a high-fat meal “prevents the adverse effects on blood vessel dilation, likely by enhancing NO. About two hours before you hit the gym, include a green salad with low-fat dressing with your meal.”