How Should Pre-Sport Nutrition Be? - Velvet Vista pro

Eating bananas before exercise provides the necessary carbohydrate intake and provides high energy, supporting better performance during sp...

Eating bananas before exercise provides the necessary carbohydrate intake and provides high energy, supporting better performance during sports. In addition, bananas are at the top of the list of energy-giving foods and are frequently consumed by people who do sports.

Oats, which help store carbohydrates during pre-workout nutrition, ensure that energy remains in the body for a long time. Foods that provide energy before exercise are indispensable in the pre-workout meal list.

3. Nuts

If you want to give energy before training but also want it to be light, dried fruit can be preferred. Nuts, which do not cause discomfort by giving the feeling of heavy food, enable the body to store energy.

4. Yogurt

Another light food is yoghurt. If desired, it can be consumed by mixing it with dried fruits or oats.

5. Carbohydrate Intake

Carbohydrate intake before exercise is very important. Consuming whole wheat, whole wheat or rye bread instead of white bread before exercise as a type of carbohydrate will gradually increase blood sugar and provide the energy needed during training. A slice of bread with honey or jam spread on it before exercise will not tire the stomach and increase the energy level.

6. Egg White

Egg white provides most of the protein that needs to be taken before exercise. The reason why yolk is not preferred is that it creates a feeling of bloating.

7. Smoothie

Fruit smoothies prepared from seasonal fruits and containing a banana are also in the category of foods with high energy levels.

8. Before Cardio Workout

There are stocks of glucose in the muscles, liver and blood. During physical activity, carbohydrate stocks are primarily used, depending on the intensity. Therefore, if you are going to do cardio to support fat burning, you should do it on an empty stomach. However, if you have poor insulin resistance, you can consume a small snack containing carbohydrates.

9. Increasing Endurance and Muscle Volume

If your goal is to increase endurance and muscle mass, you should consume foods with high carbohydrate content and low protein content before starting training. At the same time, the amount of fat and fiber should be low.

10. When to Eat Food

Before starting your workout, if you are going to have a full meal, you should finish your meal 2-4 hours before, and if you are going to have a snack, you should finish your meal 1-2 hours before.

11. Water Consumption

For a productive workout, drinking water is as important as eating. You should drink an average of 2-4 glasses 3-4 hours before you start training. If you want to consume a drink other than water, you should make sure that this drink is carbonated and sugar-free.

12. Amount of Meals

Consumption of fatty and fiber-containing foods should be avoided before training. These foods make the digestive system cumbersome and give a feeling of heaviness. It may cause decreased performance during exercise. Choosing foods that are low in energy and high in energy will allow you to move more easily and quickly. You should adjust your meal amount according to your meal goal, how long before training, your gender, height and weight.