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How to fuel up for exercise

How to fuel up for exercise

Eating the right foods before a workout can provide you with the necessary energy and nutrients to fuel your exercise session and enhance your performance. Before working out, eating the appropriate foods can give you the energy and minerals you need to fuel your workout and improve your performance. Here are some suggestions for pre-workout meals and snacks:

Complex carbohydrates:

Opt for foods that are rich in complex carbohydrates, as they provide a steady release of energy. Good options include whole grains (oats, brown rice, quinoa), sweet potatoes, whole wheat bread, and fruits like bananas or berries.

Protein:

Including some protein in your pre-workout meal or snack can help with muscle repair and growth. Lean sources of protein like chicken breast, fish, Greek yogurt, cottage cheese, or plant-based options such as tofu or lentils are beneficial.

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Timing is also important when it comes to pre-workout nutrition. It’s generally recommended to eat a meal or snack 1-3 hours before exercising to allow for digestion. However, this can vary depending on your individual preferences and how your body tolerates food before exercise. Experiment with different timeframes to find what works best for you.

Here are some pre-workout meal and snack ideas:

Whole grain toast with almond butter and sliced banana

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Greek yogurt with berries and a handful of nuts

Oatmeal topped with fruits and a scoop of protein powder

Grilled chicken or tofu with quinoa and steamed vegetables

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Whole wheat wrap filled with lean turkey, avocado, and vegetables

Smoothie made with spinach, banana, protein powder, and almond milk

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Remember to listen to your body and choose foods that are easily digestible and don’t cause discomfort during exercise. Everyone’s nutritional needs can vary, so it’s essential to find what suits you best.

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