What should you pay attention to in PRE-WORKOUT NUTRITION?

Proper nutrition is very important for getting the most out of exercise. Knowing when and what to consume before exercise will improve performance and minimize muscle damage. Each of the macronutrients consumed before exercise (carbohydrates, protein, fat) has its own benefits. The recommended proportions of macronutrients vary according to the type of exercise. Let us take a look at the benefits these macronutrients provide to the body during exercise.

The relationship between macronutrients and exercise

Carbohydrates

Muscles use glucose from carbohydrates as fuel. Excess glucose obtained from food is stored as glycogen in the liver and muscles. However, the body's glycogen stores are limited. Studies suggest that high-carbohydrate diets can increase glycogen stores.

In professional athletes, carbohydrate loading is a common method used to fill glycogen stores completely and partly increase their capacity. Athletes who practice carbohydrate loading start eating a high-carbohydrate diet 1-7 days before a competition.

In short-duration, high-intensity sports (for example, a 100-meter sprint), glycogen is the main energy source for muscles. In prolonged and endurance sports (for example, marathon running), carbohydrate use depends on exercise intensity, type and the individual's dietary pattern.

Protein

Consuming protein before exercise is as important as consuming carbohydrates for achieving the best performance. Consuming the right source of protein before exercise:

• Improves exercise performance, 
• Supports an increase in muscle size,
• Speeds up muscle recovery,
• Increases endurance.

Amino Acids published a study reporting data from 19 people who performed endurance exercise for 10 weeks. In the study, participants were randomly divided into 2 groups. One group consumed 20 g of protein 1 hour before exercise, while the other group did not.

The study found that:

• The group that consumed 20 g of protein before exercise showed an increase in muscle mass and muscle strength.

Fat

Glucose is an important resource during short, high-intensity exercise. Fat, however, is more important for prolonged, light-to-moderate-intensity exercise. Fatty foods are difficult for the body to digest. Therefore, fat consumption should be completed 2 hours before exercise.

Water Intake

Drinking water before exercise is at least as important as food. Fluid and mineral losses occur during exercise. Low fluid intake before exercise has been observed to lead to significant decreases in performance, while good water intake improves performance. The exercise-science organization with 50 thousand members, the American College of Sports Medicine, recommends:

• 2.5-3 glasses of water 4 hours before exercise,
• 1-1.5 glasses of water 10-15 minutes before exercise.

Performance-enhancing supplements

Using supplements before exercise is also a common method to increase performance and muscle mass. Many different supplements are available on the market. Among the most commonly used supplements are creatinine, caffeine, branched-chain amino acids (BCAA), beta-alanine, protein powders and multi-ingredient supplements. Using these supplements without proper knowledge can do more harm than good. If needed, they should be taken under the supervision of a sports dietitian. These products may also contain allergens or may not be suitable for vegetarians or vegans. People with any medical condition should consult a doctor before using these products.

Timing of food before exercise

Eating a balanced main meal containing carbohydrates, protein and healthy fats 2-3 hours before exercise is the best choice. However, when it is not possible to eat a main meal 2-3 hours beforehand, a light, easily digested snack 45-60 minutes before exercise can be beneficial.

A pre-workout snack should be low in fiber and fat and contain an adequate amount of protein. High in fiber and fat, a snack can increase bowel movements and reduce performance.

Examples of main meals and snacks that can be consumed before exercise include:

Meals that can be consumed 2 - 3 hours before exercise

• Whole-grain bread, lean meat and salad
• An omelet, whole-grain bread with mashed avocado and fruit
• Lean meat, brown rice and steamed vegetables

Meals that can be consumed 2 hours before exercise

• A protein smoothie made with milk, banana and blueberries
• Whole-grain breakfast cereal and milk
• Porridge made with oats, milk, raw almonds and banana
• Whole-grain bread topped with unsweetened almond/peanut butter and fruit

Meals that can be consumed 45 minutes - 1 hour before exercise

• Yogurt and fruit
• An unsweetened protein bar
• Fruit and raw nuts

Comment & Summary

Knowing which foods to consume and when before exercise will help you get the most out of your workout. We can say that you do not need supplements for exercise lasting 1-2 hours, 3-4 times a week, to maintain an active lifestyle or lose weight. Therefore, if you are not a professional athlete, you can get the most out of exercise through proper nutrition and adequate fluid intake. If you work professionally in sports or train intensively, you may need different supplements. However, remember that supplements can be harmful. If needed, we recommend seeking support from sports physicians or professionals involved in athletes' health.