Exercise is one of the most important aspects of a healthy lifestyle. However, when it comes to nutrition before and after a workout, people often have varying opinions. Some prefer exercising in a fasted state, while others believe that having some food beforehand is essential for a good workout.
In this article, we will discuss the benefits of food before a workout and why exercising in a fasted state may not be ideal for everyone.
When you exercise, your body requires energy from glucose obtained from carbohydrates. If you exercise in a fasted state, your body will first use your liver glycogen and then move on to muscle glycogen for energy. Once your muscle glycogen is depleted, your workouts will start to suffer, and you may not be able to perform at your best.
On the other hand, consuming some light food before your workout can help increase your muscular power and output, which in turn can lead to better workout performance. Moreover, pre-workout nutrition can help increase muscle protein synthesis in the post-workout window, leading to better muscle gains and improved body composition.
If you exercise regularly but are not seeing the desired results, it may be time to try incorporating some pre or intra-workout nutrition into your routine. The type of food you consume before your workout can be customized and personalized based on your goals, health history, and exercise history.
For instance, if your workout is early in the morning, you can have some simple carbohydrates like a banana or a small piece of fruit before your workout. If your workout is later in the day, you can have a meal consisting of eggs, sweet potatoes, white rice, or steak about 30-40 minutes before your workout.
Post-workout nutrition is equally important. If you had a workout that significantly damaged your muscle tissue, including some easily consumed protein and carbohydrates in your post-workout meal might be beneficial. This can help increase muscle protein synthesis and aid in muscle recovery and growth.
While having some food before your workout can be beneficial, it is essential to note that the type of workout you are doing also matters. For instance, if you are doing a low-intensity workout like a long walk or hike, you may be able to do it in a fast state without any issues.
In conclusion, whether or not to have some food before your workout is a personal decision that may depend on individual factors like health history, exercise history, and goals. However, if you exercise regularly but are not seeing the desired results, it may be time to try incorporating some pre-workout nutrition into your routine. This can help increase workout performance, muscle gain, and body composition.
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Summary of Transcript:
In this YouTube video, the speaker discusses whether it’s better to eat before exercising or do a fast workout to maximize health benefits. He advises against fasting because it may deplete muscle and liver glycogen, resulting in a less effective workout and fewer benefits in the post-workout window. He recommends prioritizing exercise sessions and fueling them with pre or intra-workout nutrition personalized for each individual’s goals and health history. He suggests having a small piece of fruit or whey protein before or during exercise sessions to optimize muscle hypertrophy and fat oxidation. Post-workout nutrition depends on the intensity of the workout and when the next exercise session is. Still, it may include easily consumed protein and carbohydrates through whole foods or whey protein shakes. Both pre and post-workout nutrition can help individuals exercise consistently and maximize long-term health benefits.
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Summary of Description:
The Electrolyte + Creatine Combo by MYOXCIENCE is recommended to support workout sessions and healthy hydration, and a Blood Work Cheat Sheet is available for download. The content discusses when to eat and train to build muscle and burn fat. The show notes list various recommended products, including low-carb snacks, sleep masks, blue-blocking glasses, mouth tape, nasal wash kits, breath-suitable strips, and a metabolism book.
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Source Description
Let’s discuss when to eat, train, build muscle, and burn fat.
Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix
*Save with code podcast at checkout
Get the Blood Work Cheat Sheet: https://courses.highintensityhealth.com/blood-work-cheat-sheet
—————————————–Show Notes————————————–
Best Low Carb Snacks: https://bit.ly/best-low-carb-snacks
Best Sleep Mask: http://bit.ly/2AIVbDV
Blue Blocking Glasses: http://bit.ly/blueblox
Best Mouth Tape (Nexcare): https://amzn.to/31qJayh
NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE
Breath Right Strips: https://amzn.to/31t5VSl
A Metabolism Book Should Have:https://amzn.to/2jUiAh5
—————————————–Show Notes————————————–
0:00 Intro
