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The choice of diet can significantly influence the success of a workout, regardless of the discipline. This is especially true for cardio training, where the body's energy needs are high. There are several theories about the best dietary approach for cardio workouts, including the idea of exercising on an empty stomach. However, for those who prefer to eat before a workout, there are specific dietary guidelines to follow to optimize performance and recovery.
Our bodies burn calories and nutrients during sleep. Therefore, if you plan to exercise first thing in the morning, it's crucial to replenish these lost nutrients.
A breakfast rich in carbohydrates, consumed about 30 minutes before training, is advisable. The carbohydrate content should make up about 75 to 100% of the meal. This type of breakfast is typically light and may not fully satisfy your hunger, but it should provide enough fuel for your workout and prevent mid-session hunger pangs.
If your workout is expected to last more than 40 minutes, consider adding some protein to your breakfast. However, eat at least an hour before your cardio session to allow time for digestion.
If you prefer to do your cardio workout later in the day, it's crucial to eat a few hours beforehand. Ideally, plan a meal that includes proteins and carbohydrates between one and a half to three hours before your workout. The timing depends on your individual digestion speed.
For regular exercisers, it's beneficial to eat four or five small meals throughout the day, rather than three larger ones. This approach helps maintain energy levels for workouts and prevents the metabolism from slowing down, which can lead to fat storage.
Post-cardio workout meals are crucial for replenishing energy stores, repairing muscles, reducing soreness, optimizing hydration, preventing fatigue, and supporting overall health. The composition of the meal, including the right balance of carbohydrates, proteins, and fats, plays a key role in maximizing these benefits.
For beginners, it's advisable to keep pre-workout meals light. A standard morning cardio session could be fueled by a breakfast of wholemeal bread and fruit, such as an apple, or a small cup of oatmeal enriched with raisins, a banana, or yogurt.
For longer, more intense workouts, or those scheduled later in the day, a protein boost may be necessary. Consider a glass of milk or a small tuna sandwich. However, avoid foods with unhealthy fats, which can cause a feeling of heaviness and take longer than carbohydrates to be absorbed into the bloodstream.
If your workout is scheduled away from main meals and you need a snack beforehand, opt for a piece of fruit, such as a banana, orange, or apple, or carrot sticks if you prefer vegetables.
Hydration is also crucial, so in addition to drinking plenty of water, consider a glass of fruit juice or an energizing sports drink.
For longer, more demanding workouts, your pre-workout snack could also include a pot of natural yogurt, an egg, a slice of cheese, or a small portion of white meat. The proteins in these foods can help support sustained training.