So, you are pumped up to start exercising and ready to run out the front door or drive to the gym. But, just like making sure your car has enough gas to get you there, fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. Each macronutrient (type of food) has a specific role before a workout. However, the ratio in which you need to consume them changes with the type of exercise you are preparing to do. Most experts agree that the ideal time to eat is about 30 minutes before a workout.

Carbs

For short and high-intensity exercise, your glycogen stores are your muscles’ main source of energy. Eating good carbohydrates can help your body’s ‘fuel tank’ during this type of workout. Foods such as: fruit smoothies, yogurt with granola and fruit, bananas, oats, apples with peanut butter.

Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise.

Protein

Eating protein prior to strength training exercise has been shown to increase muscle protein synthesis. Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.

Other benefits of eating protein before exercise include better anabolic response, or muscle growth, improved muscle recovery and overall muscle performance. Examples of good proteins to eat prior to a strength-building workout are fish, poultry such as chicken and turkey, nuts, eggs or soy. There are also several protein powders supplements that can be easily added to a smoothies or drinks.

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