10 Foods to Eat Before the Gym

Whether you're heading to the gym for a cardio or weightlifting session, you need to make sure that you eat the right foods beforehand in order to maximize your efforts and results. In addition to ensuring that you are properly hydrated by drinking one litre of water an hour before working out, you should also have an adequate meal to keep your energy levels high

Here are 10 foods that will give you the kick you need to make it through your workout.

10 Foods to eat before the Gym

Chocolate - The bioactive compounds tyramine and phenylethylamine found in chocolate can provide you with an energy boost for an intense exercise session. However, chocolate is packed with sugar, calories, fat, and caffeine, so don't go overboard. Your best bet is dark chocolate; it contains the fewest calories and the most antioxidants.

Porridge - Since oats are full of fibre, they are low on the glycaemic index. Therefore, the carbs are released into your bloodstream gradually, keeping your energy levels constant during your workout. They also contain B vitamins, which are energising, stress-lowering, and help to convert carbs into energy.

Almonds – Some fat is essential for training. The monounsaturated fats found in almonds and other nuts provide energy-boosting essential fatty acids such as omega-3s and omega-6s. The fats you should be avoiding before exercising are saturated ones like cheese and butter, which will make you tired and lethargic.

Pasta – Pasta is a great source of complex carbs, which help increase stored energy (glycogen) in the muscles. When your glycogen stores are depleted, your body starts relying on anaerobic metabolism for energy, which makes your workout much more difficult. Stick to whole-wheat pasta and keep your portions small or allow two to three hours for digestion before your workout.

Lentils - Lentils are a great source of carbs, protein, fibre, B vitamins, iron, magnesium, potassium, zinc, calcium, and copper. They will provide you with a great pre-workout energy boost and they're also low in fat and calories, so they make for a great all-around snack. If you're not used to them, start with a small portion.

Carbohydrate energy gels - These convenient little gel packets provide a dose of concentrated carbs, roughly equivalent to half a bagel. As they don't contain any protein, fat or fibre, energy gels are absorbed into your bloodstream faster and are much easier to digest than solid food. They are ideal for runners, and any other athletes that require quick bursts of energy to make it through high-intensity workouts.

Bananas and other fruits - Bananas are packed with potassium, which aids in maintaining proper nerve and muscle function. Since your body doesn't store this nutrient for long periods, an intense workout is enough to make your potassium level drop. Apples, peaches, pineapples, and grapes are also good choices for an energizing snack

Oily Fish - Your muscles need protein throughout the day to function and develop properly, and they especially utilise protein during exercise and sports. Protein works with other nutrients from different food sources to keep major systems in the body, such as the metabolism, operating properly. Eat a variety of high-quality lean protein during meals. For example, cold-water fish not only provides lean protein but also omega-3 fatty acids and other important nutrients.

Trail mix - Trail mix is a great source of phosphorous and zinc. The first promotes muscle growth and boosts energy, and the second speeds up muscle healing. Look for a healthy mix that includes nuts and dried fruits. The dried fruit will provide you with healthy sugars for a quick energy boost, while the seeds and nuts will prevent your insulin level from dropping.

Yogurt - The magnesium in yogurt can give you an energy kick for your workout as it activates enzymes that are involved in the metabolism of protein and carbs. It also provides the explosive source of energy used for lifting weights. Therefore, yogurt is a good choice before both cardio and weightlifting sessions. .

Remember

The right snack before exercising can help you stay motivated in the gym, but without proper hydration your energy levels can plummet. If you’re a heavy sweater, sports drinks can supply the fluids and electrolytes that you’ll lose through sweating