Should you eat carbohydrates or protein before exercising?
Carbohydrates
Carbohydrates are the main energy source for high-intensity and endurance exercises. They are broken down into glucose, which helps your muscles during workouts.
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 and higher glycogen stores (the stored form of glucose).
Protein
Consuming protein before exercising provides amino acids that help prevent muscle breakdown, promote recovery, and support muscle growth. Protein can also contribute to energy supply, especially during prolonged or low-intensity workouts.
Conclusion
According to nutrition expert Haripriya N at Cloudnine Group of Hospitals, India, your body needs both carbohydrates and protein to help optimize workout performance, provide sustainable energy, support muscle recovery, and minimize fatigue. But make sure to consume more carbohydrates as they can provide quick energy for the body.
Side effects of eating too many carbohydrates or protein before exercising
- Excess carbohydrates can ferment in the digestive tract, leading to bloating.
- Consuming too many carbohydrates can cause blood sugar spikes followed by rapid drops, leading to fatigue and decreased performance.
- Consuming too many carbohydrates can lead to the release of excess insulin, which can cause hypoglycemia (low blood sugar) during exercise.
- High protein intake can cause bloating and abdominal discomfort, especially if the protein source is high in fiber.
- Large amounts of protein can be difficult for the digestive system to process, leading to nausea or stomach pain.
- High protein intake can increase dehydration and negatively affect workout performance.
