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Best Pre-Workout Carbs, Fats, and Proteins

Best Pre-Workout Carbs, Fats, and Proteins - El Paso Chiropractor
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A balanced nutrition is a key element towards achieving overall health and wellness just as equally as exercising, most importantly because the human body relies on the energy we implement through out meals to function effectively. Before starting any form of physical activity, it’s crucial to properly fuel the body to get the most out of your workout routine. Heavy, high-fat foods can cause sluggishness and fatigue during exercise, while eating little amounts of food can offer little energy and risk the body’s ability to excel in its performance. There’s a variety of foods that can help provide the body with the necessary amount of energy to perform well and the timing of each meal is also important towards the effect of energy levels during exercise.

An individual should eat a meal predominantly consisting of complex carbohydrates approximately 3 to 6 hours before a workout. Carbohydrates contain glucose, which is the body’s main source of energy for muscles during physical activities. Because carbohydrates are easy to digest, they can actually help the body use fat during exercise. Whole grains, brown rice, couscous, millet, quinoa, and bulgur are examples of complex carbohydrates and these can supply lasting energy to the body. Then, an individual can eat a pre-workout snack with a high carbohydrate content such as fruits, whole-grain pretzels, crackers, and granola, approximately 1 or 2 hours before their exercise or physical activity to provide the body with additional energy throughout the workout.

When it comes to protein and fat, these are not the body’s substantial energy provider but adding them to your diet can supply enough fuel for endurance exercises like running and long-distance biking. Adding lean sources of protein and healthy fats to the same pre-workout meal 3 to 6 hours before exercise provides a richer, more balanced meal. Flank steak, salmon, chicken breasts, lean ground turkey, and tuna are examples of lean protein sources. Canola oil, walnuts, almonds, olive oil, and flaxseed oil are examples of healthy fats to also include. During the pre-workout snack, add small amounts of fat and protein to the carbohydrate snack. Small portions of these include low-fat cheese, yogurt, peanut butter, and low-fat milk.

Eating a balanced meal made up of carbohydrates, lean proteins, and healthy fats is essential towards providing the body with the necessary nutrition it needs to be able to perform to its fullest capabilities. But, pre-workout hydration is equally as important as pre-workout nutrition. Dehydration can often lead to fatigue and loss of coordination. Individuals who participate in strenuous physical activity or exercise should be drinking from 16 to 24 oz. of water an hour before workouts and drink 8 oz. of water every 15 minutes during exercise. Our body depends on the energy we provide it with to function fully and effectively throughout the day. The type of food we eat and the amount of water we consume are important for maintaining a healthy lifestyle.

By Dr. Alex Jimenez


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The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to contact us. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in: Texas & New Mexico*