A good diet is essential for performing well in physical training and gaining muscle mass and strength. Knowing which foods to eat is extremely important for increasing energy levels and optimizing training results. But what should you eat before training? Is it bad to eat before exercising? Where do synthetic supplements fit in? These are some of the questions that arise in the minds of those seeking efficiency and energy when exercising, especially when the training is intense and exhausting.

Performing well during training essentially depends on the energy levels available for the practitioner to consume during exercise. The heavier the physical activity load, the higher the energy reserves the practitioner must have to burn. If this energy becomes scarce, what we call catabolism occurs: the burning of lean mass.

ATP: fuel for muscles

The basic form of energy release to perform all body activities, including muscle movement, occurs through the breakdown of ATP (adenosine triphosphate) molecules. Through the breakdown of this molecule by a process called hydrolysis, when the compounds react in the presence of water, a significant amount of energy is released and the cells use this energy to perform activities, such as a muscle cell that contracts when we exert force.

The body needs calories so that ATP molecules can function. Once this molecule is broken down it will need to be “recharged” before it can be used to generate energy again and move the muscles again.

One of the basic ways in which the body, without free energy, finds “charge” for ATP molecules is by breaking down glucose molecules. However, glucose is a very important substance for the body and the body understands that it should not be consumed indiscriminately and starts to look for other substances to replenish its ATP reserves. The body then resorts to breaking down proteins, i.e., burning muscle mass, catabolism. In other words, if the body has low ATP levels or cannot find enough calories to replenish the molecules, it will start to burn lean mass in order to continue functioning.

Aerobic Exercises Vs. Anaerobic Exercises

When exercise is prolonged or of lower intensity, such as walking, we call it aerobic exercise. This type of exercise uses energy generated through the breakdown of oxygen molecules to generate ATP.

When the activity is more intense or immediate, such as in shot put or a 100-meter dash, for example, the effort required to perform the activity is greater and large amounts of ATP are needed to generate enough energy to carry out the task. We call these exercises anaerobic.

Aerobic exercises generally require more long-term preparation to gain physical fitness, and pre-workout is unnecessary in this case. Balanced meals are enough to cover the energy expenditure in this type of activity. However, if the subject is gaining muscle mass, that is where pre-workout is extremely important.

High-carb diet? Yes, sir!

When it comes to healthy eating and fitness diets, cutting out carbs may seem sensible. However, when it comes to the ideal pre-workout diet to boost your body's energy levels, carbs are essential.

Sweet potatoes, for example, are an excellent source of complex carbohydrates, or polysaccharides, which are extremely efficient in producing ATP and also in the feeling of satiety, due to their slow metabolism. The body understands that all those ATP molecules that are being produced by the synthesis of polysaccharides are more than enough energy to fuel the organism, which ends up “postponing” the feeling of hunger.

Carbohydrates are one of the best nutrients for an efficient pre-workout. So, be careful not to leave this macronutrient out of your diet. Also, pay attention to the recommended amounts for your body type and training goals.

Fresh fruits, juices and vitamins

Orange juice, açaí, avocado, grapes, banana, etc. These are excellent options for generating immediate energy for the body.

The fructose in these foods is quickly absorbed and delivered to your cells to be turned into muscle fuel.

Furthermore, fruits are rich in vitamins, essential for the correct functioning of the metabolism and efficiency of the immune system.

Proteins: chicken, fish and eggs

When we talk about proteins, the first image that comes to mind is a nice piece of beef grilled on the grill. However, exercising after a barbecue doesn't seem like a good idea. Red meat contains proteins that are digested and absorbed much more slowly, which can cause discomfort and malaise during training. Lighter sources of proteins such as white meat and eggs are ideal for a rich and well-balanced pre-workout, especially if the goal is to gain muscle mass. The proteins in these foods are easily transformed into amino acids by the body. These molecules are used to build and also to restore muscle tissue.

Bold Protein Bar

Bold protein bars have all the macronutrients needed for a balanced pre-workout: proteins, carbohydrates, fibers and fats. In addition to being delicious in different flavors, they bring everything in the right measure to incorporate into your pre-workout diet and give that energy boost.

Supplements

Dietary supplements are an option for those seeking more immediate results or even for those who have some type of intolerance to certain foods. However, their use should be especially careful, as they can cause serious problems if taken indiscriminately and without proper specialized professional guidance. See a nutritionist to avoid the risk of developing health problems in the future.

How long should I wait after pre-workout?

The recommended time for eating before intense training is about 60 minutes. For supplements or fruit smoothies, the time can be reduced to at least 30 minutes. It is important to ensure that the nutrients in your pre-workout are available when your body needs them during exercise.

Furthermore, we must ensure that we do not cause indigestion and discomfort by exercising “on a full stomach”.

Now you know more about pre-workout nutrition and its importance and benefits. If you want to learn more about this subject and much more, keep reading because we have a lot of great content to improve your understanding of well-being and especially your quality of life.