Carbohydrates - the main source of energy
Carbohydrates are the main source of energy for high-intensity and endurance exercise. They are broken down into glucose, which serves as fuel for muscles during exercise. According to a study published in the Journal of the International Society of Sports Nutrition in 2022, consuming carbohydrates before and during exercise promotes stable blood sugar levels.
Before your workout session, you can eat the following carbohydrate-rich snacks:
- Bananas are easy to digest and provide quick energy
- Oats are a slow-digesting carbohydrate that provides sustainable energy.
- Whole grain toast with jam, this dish is a combination of complex carbohydrates with simple sugars to provide immediate and long-lasting energy.
Protein - promotes recovery and muscle development
Consuming protein before exercise provides amino acids that help prevent muscle breakdown and promote muscle recovery and growth. Protein also contributes to providing energy for low-intensity, prolonged exercise.
Protein-rich snacks:
- Greek yogurt is high in protein and easy to digest.
- Protein smoothie, this is a quick and convenient dish and it would be great if you add bananas to this smoothie.
Boiled eggs are easy to carry and provide good quality protein.
- Nuts provide protein and healthy fats, but should be eaten in moderation to avoid causing gastrointestinal upset.
Side effects of eating too much carbohydrate or protein before exercise
Consuming carbohydrates and protein before a workout is beneficial, but eating too much can cause unwanted effects such as:
Excess carbohydrates can ferment in the digestive tract, leading to bloating.
Consuming too many carbohydrates can cause blood sugar levels to spike followed by a rapid decrease, leading to fatigue and decreased performance.
- Consuming too much carbohydrate can lead to the release of too much insulin causing hypoglycemia during exercise.
- High protein intake can increase water loss through urine, leading to dehydration, negatively affecting exercise performance.
- Eating a lot of protein-rich foods before protein training can cause indigestion leading to nausea or stomach pain.
