The answer is very simple- Make Carbohydrates Your Mantra!
Carbohydrates- Your Pre-Workout Meal
Carbohydrates are an important source of energy, therefore, 55-60% of total energy intake must be contributed by carbs!
Do not replace carbohydrate intake with proteins! Why?
Carbohydrates must only perform their role of energy-giving, if carbohydrates are not consumed, proteins of the body can be broken down to yield energy.However, this is a wasteful reaction as proteins have other important functions to perform and therefore must be avoided. This function of carbohydrates serving as a source of energy and preventing dietary proteins from being oxidized is called protein-sparing action.
Hence, let carbs and proteins perform their own functions, i.e. Energy-giving and Body-building respectively.
How many carbs do I need to consume?
- All fitness trainees need a minimum of 5 gm -7 gm per kg body weight per day of carbs for general training needs.
- For high endurance athletes, 7 gm- 10 gm per kg body weight per day is recommended.
Pre-Workout Carbohydrate Intake
Athletes usually train on an empty stomach with stored fuel and fluids.
The meals must be consumed at least 1-2 hours before the training starts.
More the time before a workout, bigger is your meal and less the time before a workout, smaller should be your meal.
Meal should be high in carbohydrate content (55-60% of total energy) and fat should be limited to 25% and protein should be 10-15% of the total energy of the meal.
Pre-Workout Meal Options
One must consume high Glycemic Index foods which are easily digestible.
These sample pre-workout choices give you a good idea when you are trying to decide:
Whole-grain Toast and Peanut Butter
Nuts and Apple
Yogurt and Granola (Parfait)
Click here to get the recipe!
Hard-Boiled Egg and Wheat Bread
White Bread with Fruit Jam
Fruit Juice with Avocados/ Nuts
Semolina Based Recipes (Porridge)
Greek Yogurt and Apple
Butter Bread and Banana
Oatmeal in Milk
Fruit Smoothie or Shake
Whole-Grain Toast Stuffed With Veges
Here’s a simple tip to calculate how many grams of carbs you should consume before your workout.
It all depends on the time that you have before your workout session.
The general rule is to consume approximately 0.5 grams of carbohydrate for every pound of body weight and then multiply that number by the number of hours you have before you will begin your run.
Let’s say you weigh 180 pounds, and you have one hour before the run will begin.
180lbs x 0.5 = 90
90 x 1 hour = 90; you need to eat 90 grams of carbs to fuel your run.
In your case, you have only half an hour. So your equation will look like this:
180lbs x 0.5 = 90
90 x ½ an hour = you need to eat 45 grams of carb to fuel your run.
Now you can calculate your carbohydrate requirement easily and choose an appropriate meal for yourself!
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