When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot.
These are some of the best things to take before you start training:
Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers and get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym and Your body will need the carbohydrates and protein.
Fruit smoothies are high in carbohydrates and high-quality protein. Better yet: “They’re easy to consume and are rapidly digested,” says Burke. Try blending 1/2 cup plain, low-fat yogurt, 1/2 cup fruit and 1 cup fruit juice. People tend to skip fruit and other foods that are high in carbs but protein doesn’t break down fast enough to become fuel for a workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.
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 and if you’re hitting the gym during your lunch break, grab some bread about 45 minutes before you head out and top it with a couple slices of turkey.
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