Kumar Chetan Tyagi is one of the most sought-after coaches in the fitness industry. He is MAT, FRC, ISSA (CPT) certified coach. He has been working in fitness industry for over 7 years coaching over 4000 clients around the world. He specializes in planning nutrition programs, wellness coaching, weight loss, contest preparation, posing and sports supplements, growing lagging body parts, improving symmetry, and creating proportionate, balanced physiques by adding pounds of muscle while losing fat. He has worked as a senior consultant with Fitness, Equipment and food companies on various projects. He strives to improve lifestyle of millions by providing fitness and nutrition available at ease.
What to eat before training?
“YOU’RE A FIT dude. You skip the bad stuff, always get #legday in, and hit the heavy bag hard. But if you want your body to continue performing like a Lamborghini, then you’ve gotta put in the high-octane fuel—and that means eating the right foods before your workouts. But, It when it comes to choices we always end up making mistakes, NO MORE!
Gearing up for a nastily exhausting workout? Top off your tank with the snacks that’ll keep you going strong.
Bananas are very rich in fast-acting carbohydrates that will provide you with usable fuel for a workout, and the supply of potassium aids in maintaining muscle and nerve function. To people who like to work out first thing in the morning and typically skip eating before, Villacorta said, “Please have a banana” before, and then eat breakfast “within a half hour at the least” afterward to provide essential protein for muscle building and repair.
Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream, Burke points out. (But they’re not so full of fiber that they’ll cause gas.) This steady stream keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising.
3. Wholegrain bread
A slice of wholegrain bread is a good source of carbohydrates. “And it has flexible partners,” says Burke. “Top it off with jam or honey for more fuel or sliced up hard-boiled eggs for high-quality protein.” If you’re hitting the gym during your lunch break, grab some bread about 45 minutes before you head out. “Top it with a couple slices of chicken, tofu or paneer,”. “At this time of day, you should eat about 30 grams of carbohydrates and 15 to 20 grams of protein.
4. Egg Whites
The fat in egg yolks is metabolized slowly and therefore is likely to make you feel bloated and sluggish during your workout, so egg whites are a much better pre-workout option. A single egg white provides around 4 grams of protein and no fat.
5. Dried Fruits
This is a great option if you only have a few minutes before your workout because it’s so light, so the simple carbs will provide you instant energy without weighing you down. A few recommendations for dried fruits to eat are dried berries, apricots, and pineapple. Shoot for around a quarter cup.
6. Greek Yogurt
Greek yogurt contains almost double the protein as normal yogurt but about half as much raw sugar as regular yogurt. Provided you aren’t lactose-intolerant, this should provide an energy boost that’s easy on the stomach. A comparable high-protein dairy option is cottage cheese.
The Peruvian root maca has been growing in popularity as a natural supplement that has been seen to increase energy and stamina, among many other health benefits. Many South American soccer players eat maca before games to aid peak performance, according to Villacorta.
It can be bought at Whole Foods, and is great as an addition to anything from smoothies to yogurt.
REMEMBER: EAT SOMETHING
For people trying to tone and lose fat, “there is a myth that by not eating, they are going to go into further deficit and lose more fat. In reality, their bodies may shut down and not lose anything,”
What to avoid
If you’re going to stray from this list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush—and probably a crash—while you’re mid-workout. Also, don’t overeat before you workout. These are all snack suggestions, not meals. Eating too much can cause indigestion, sluggishness, nausea and vomiting.