The Best Carbohydrates for Pre-workout Nutrition
5 of the Best types of Carbs to Fuel Your Workout
Everyone knows you have to pound the protein post-workout, to help repair the damage you have done to the muscles, but what about fuel to get those muscles firing when you are at the gym?
The Role of Carbs Pre-Workout
We all want to get the best out of our fitness regimes, and why not?
Those trails of sweat and muscle cramps we feel during a workout are all only truly beneficial if one takes out the time to consider what nutrition we are taking in as well.
After all, the foods we consume ultimately help the muscles to grow in shape and size, but the rate of growth and repair is crucial.
When analysing the nutrients to get the most out of a workout, it is necessary to take care of macronutrient intake, especially those that are essential in muscle building and increasing size; carbs, fats and protein.
While most people know about protein’s role in accelerating the muscle growth process, many don’t know the role carbohydrates play in a workout routine.
Carbohydrates help in creating energy, therefore optimising the process of cell growth.
Top 5 Types of Carbs for Pre-Workout
1: Bananas
Banana is a medium Glycemic Index (GI) fruit perfect for boosting energy levels in a modest way for a workout.
What's more, it contains a considerable amount of Potassium that helps make up for electrolyte loss during sweating.
Consuming two large-sized bananas a day is considered safe. You can consume them before your workout session to get the best benefits.
Banana Nutrition Profile
One Large Banana – 136 grams |
121 calories |
|---|---|
| Total Carbs |
10 percent |
| Potassium |
13 percent |
| Vitamin B6 |
25 percent |
| Vitamin C |
19 percent |
| Dietary Fiber |
14 percent |
2: Oats
Oats are a great source of fibre and Vitamin B6
These will help provide you with enough nutrition to help support your body's energy levels while you are performing strenuous working out regimes.
If you suffer from anaemia, consuming oats will help you promote healthy blood cells that will, in turn, produce more ATP (essentially energy molecules).
Eating half a cup of cooked oatmeal before your daily workout will be enough to get your energy levels to the optimum.
Oats Nutrition Profile
Oats per 100 grams |
68 calories |
|---|---|
| Total carbs |
4 percent |
| Dietary fiber |
6 percent |
| Vitamin B6 |
15 percent |
| Iron |
33 percent |
| Magnesium |
6 percent |
3: Whole Grain Bread
Whole grain bread, with its high nutritional quality, is considered the best substitute for instant cereals and refined bread.
That is because it contains whole wheat germ, which is abundant in Vitamin B types. Moreover, the fibre you get from consuming this bread will slowly break down and release energy.
You can eat up to 5-6 slices of whole-grain bread a day. This means you can easily make a whole-grain bread sandwich and consume it pre-workout.
Whole Grain Bread Nutrition Profile
| Whole grain bread one slice – 28 grams |
69 calories |
|---|---|
| Total carbohydrates |
4 percent |
| Dietary fiber |
7 percent |
| Protein |
7 percent |
| Vitamin B6 |
6 percent |
| Magnesium |
6 percent |
4: Dried Fruit
Do you want something nutrient and energy-dense before workout sessions? Dried fruits like dried apricots, berries, figs, and pineapples are the best sources for such purposes.
You can notably feel the instant energy boost through eating mixed dried fruit.
Eating half a handful of these energy packets is sufficient for going through vigorous physical activities with a minimum chance of energy depletion.
Dried Fruit Nutrition Profile
| Dried fruits per 100 grams |
359 calories |
|---|---|
| Total carbs |
27 percent |
| Vitamin C |
93 percent |
| Vitamin B6 |
15 percent |
| Sodium |
16 percent |
| Magnesium |
3 percent |
5: Sweet Potatoes
Sweet potatoes are like the powerhouses of vitamins when it comes to nutritional content.
You will be relieved to know that, unlike other starchy vegetables, these do not shoot up your blood glucose levels strikingly high and therefore prevent you from getting hyperglycemia pre-workout.
It is O.K. to consume half of a medium-sized boiled sweet potato before your training session.
Sweet Potato Nutrition Profile
Sweet potatoes per 100 grams |
86 calories |
|---|---|
| Total carbs |
6 percent |
| Dietary fiber |
12 percent |
| Vitamin A |
283 percent |
| Vitamin B6 |
10 percent |
| Magnesium |
6 percent |
Pro Workout Tip for Beginners
If you are consuming a large meal before a workout, consider giving at least 90 minutes before your workout to prevent bloating. However, consuming a little snack 30 minutes before a workout is considered to be alright.
The Final Word on Carbohydrates for your workout
This article has hinted at providing you with some info about the importance of carbs for pre-workout sessions and different kinds of carb-rich foods that help you get the most out of a workout without getting short of energy.
For more Nutrition advice and suggestions, check out all of our articles on this topic!
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