Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.
Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise.
Below is a brief look at the role of each macronutrient.UFABET
Carbs
Your muscles use the glucose from carbs for fuel.
Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.
For short and high intensity exercise, your glycogen stores are your muscles’ main source of energy .
But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training, and your overall diet.
Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish .
Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise.
Carb loading, which involves consuming a high carb diet for 1–7 days, is a well-known method to maximize glycogen stores.
Protein
Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.
Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis.
One small study found that consuming 25 grams (g) of whey protein. Before exercise enhanced whole body anabolism, or muscle growth, compared to a placebo.
Other benefits of eating protein before exercise include :
- increased muscle mass
- improved muscle recovery
- increased strength and lean body mass
- enhanced muscle performance
Fat
While glycogen is used for short and high intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low intensity exercise.
Some studies have investigated the effects of fat intake on athletic performance. However, these studies looked at high fat diets over a long period, rather than prior to exercise.
For example, one review found that following a low carb, high fat diet could improve body composition and increase maximal oxygen uptake. When paired with high intensity interval training (HIIT).