Boost Your Energy with Pre-workout Snacks

Pre-workout Snacks
Pre-workout Snacks

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Eat Before a Workout?

It is a real fact that you should always have pre-workout snacks to eat. In this way, your body will have enough and a suitable amount of fuel to power out the workout. You might have this question that what is the logic and rationale behind this myth that whether you should be eating before the workout or not? Then, according to the experts: it is believed that this forgoing food right before exercise will be forcing your body to keep on burning more fat during this workout of yours.

Pre-workout Snacks for Energy

If you haven’t fueled your body with pre-workout snacks then how you can do the workout? Can you think that your phone keeps on working without charging? Can you think that your car keeps on working without getting fuel? In the same way, our body also needs something to eat before a workout. If there will be low blood sugar in your body, then you will feel lazy during the exercise, and there might be a chance that you get faint.

Pre-workout Starvation

If you starve yourself before a workout session, it will be risky for your body. It is much vital for you to have pre-workout snacks before start with the heavy workout session. If you wish to make your muscles strong and want to have active body systems functioning then avoid this myth that it is not important to eat before a workout.

Sugar before Pre-workout

You have to get some amount of sugar before the exercise training. If there will be no blood sugar, then your body will start to convert your muscle tissue into that energy. A study had been conducted in which it was observed that those who ate before the training and those who did not eat before the training burn the same amount of fat, but there is one difference! Those who did the workout without eating they had 10 percent of their calories burn from protein. We do the workout sessions to build our muscles and not to eat them up. So, it is important for you to have some sugar intake before the workout.

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Pre-workout Snacks Ideas for Boosting Your Energy

Are you looking for some of the best pre-workout snacks around to help you lose weight or better still have the very best of a training program? Do you know that the time you take in food is just as important as types of food you take into your system? That is why medical experts have advised that for you to have a very successful training program there are foods that you ought to take while there some you shouldn’t. These recommended pre-workout snacks are one of the best choices before your workout. Do you want to know why? It is simply because they seem to be light.

Let’s look at some of the best pre-workout snacks out there that can make your pre-workout exercise a walk in the park.

Mango Energy Balls

  • If you need to strike a balance between protein and carbohydrate in your body before work out, then this should be your best bet because that is what its ingredients offer. With a blend of the energy balls of mango quinoa, coconut and freezing will do the trick.

Yogurt Peanut Butter Dipped with Apple Slices

  • The mixture of these two will only guarantee you of one thing and that is the needed amount of energy for your pre- workout exercise. Just get a Greek yogurt alongside cinnamon as well as pea butter, then mix with apple slices.

Protein Smoothie

  • If you need to take some amount of protein into your body and then also want it to digest fast, then you have to go for this one. A Vanilla protein smoothie is the recommended one because of it is easy to prepare.

Oatmeal and Fruits

  • Not only do you need energy during your workout but also such energy needs to be sustained to keep you going. Get your oatmeal and then add some bit of sweetener (maybe chocolate) and then slice some fruits into it.

Peanut Butter Protein Balls

  • Don’t worry about this one because I am very sure that the ingredients for preparing it are right there in your kitchen because it is super easy to make. Not only that as they can act as some quick fix during work out.

Trail Mix

  • If you can take out some time and prepare your own then you will definitely have the best results during work out. That means don’t go for the processed one in the supermarket. Get some seeds, nuts, and dried fruits then mix together and you are there.

Apple with Honey and Almond Butter

  • Most people know that honey can be used for so many things but what they don’t realize is that it can also help to give the best result during work out especially mixed with apple. Slice your apple and then put some honey and almond butter on it and eat.

Nut Bars and Fruits

  • Best of all about this one is that you can decide to take them anytime you want. it is meant to give you energy that can sustain you through. Just take out time and make plenty of them maybe at your free time.

Chocolate Oats

  • If you want the glucose in your body to remain at a steady level, then please don’t fail to try this one out. It does this through constant regulation of sugar level in your blood, thereby providing needed energy.

Coconut Almond Energy Bars

  • If you need something to fill up your system and at the same time make you feel really light and ready for your work out then try this one. Sesame seeds, cashew nuts, and almonds can give best results.

You should eat at least half an hour before your training to give an initial boost to your muscles. The best option available a whey shake or a low-fat yogurt along with berries, it can be a banana or apple shake or their slices along with natural almond butter.

Now, all of you might be knowing that whether you should eat before the workout or not? If you desire to stay healthy then always have pre-workout snacks.

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Importance of Energy for Human Body

Energy
Energy for Human Body

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Energy is the ability to do work, and it works in 3 different ways. All human being needs it though if they are not involved in any physical activities. The human body is like a machine, for a machine’s greater efficiency it needs an oil and other lubricants. Similarly, the human body also requires it to keep body parts moving and remain healthy.

  • Chemical work (Building cells components)
  • Transport work (Substance among cells)
  • Mechanical work (Muscle construction)

Energy Sources

Everybody needs energy, and it comes from different dietary sources such as Carbohydrates, Proteins, Fat and Alcohol. We measure it in terms of calories and joules and easily convertible into any other unit.

The primary body fuel for athletic activities is muscle glycogen and fatty acids which come in the form of carbohydrates and fat. In extreme circumstances such as carbohydrate, depletion body uses protein 5 -10 percent. Storage Division, The total storage of glycogen, is 500g in which 400g stores in muscles and 100g in the liver that is enough for 2 hours of high-intensity exercises. The storage capacity of glycogen increases by increasing muscle mass, intensive training, and CHO-rich diet. Energy comes from the substance known as ATP it is very limited to the muscles and remains for 1-2 sec.

Energy Measurements

One calorie is the amount of heat needed to raise the temperature of 1 gm of water by one centigrade. A calorie is smaller unit hence kcal is commonly used. Number of calories for the energy sources

  • Carbohydrates, 1g = 4 calories
  • Protein, 1g = 4 calories
  • Fat, 1g = 9 calories
  • Alcohol, 1g = 7calories

Energy Systems

There are three energy systems that work together to provide the energy.

  • Creatine Phosphate (phosphocreatine/up/anaerobic lactate) this system does not require oxygen, fat, and carbohydrates but infect use chemical energy.
  • Lactate (anaerobic glycolysis) it refers conversion of glucose to lactic acid.
  • The aerobic (oxidative) energy system that produces ATP from the complete breakdown of carbohydrates and fat in the presence of O2.

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Carbohydrates Requirements for a Human Body

The human body needs the energy to perform daily base activities, and carbohydrates are the best source to provide desired energy in greater extent. Body digest carbohydrates or use them to produce energy and excess is stored in the form of glycogen or fat for upcoming events. The brain is also dependent on glucose as a source of fuel along with the working muscles during more intensive exercises. Carbohydrates requirements to individuals differ because of their physical activities, gender, working hours, etc. Similarly, athletes needs of carbohydrates are more as compared to the average person. Without having sufficient amount of carbohydrates, their bodies can’t perform efficiently. The lack of energy may cause fatigue in the muscles.

Types of Carbohydrates

Body can get energy from different kinds of carbohydrates such as

  • Monosaccharides (Fructose, Glucose, Galactose), (mono = one, saccharide = sugar) (simple carbohydrate) glucose – commonly referred to as “blood sugar” galactose – sugar in milk fructose – sugar in fruit.
  • Disaccharides (Citrus Fruits, Maltose), (di = two, saccharide = sugar) (simple carbohydrate) sucrose – table sugar; a combination of glucose + fructose lactose – milk sugar; combination of glucose + galactose.
  • Oligosaccharides (Dietary Sources, Vegetables, Onions, Leeks, Garlic)
  • Polysaccharides (Starchy Foods such as Bread, Pasta, and many Vegetables),(No Starch or Fiber), (poly = many, saccharide = sugar) (complex carbohydrate) starch fiber.

Benefits of using Carbohydrates

Furthermore, the availability of Carbohydrates influences

  • Continuous aerobic activities
  • Intermittent aerobic activities
  • High-intensity anaerobic activities
  • Carbohydrates requirements to athletes

Carbohydrates requirements for athletes depend on these factors

Without adequate intake of carbohydrates will have a negative impact on health (physical and mental fatigue), exercise performance, recovery and training adoption. 60 percent of energy should come from carbohydrates if you want to get rid of adverse impacts on health.

Grams of CHO/kg body weight per day

Activity Level ( Moderate intensity)
3-5 hours per week 5 g 5-7 hours per week 5-6 g 1-2 hours per day 6-7 g 2-4 hours per day 7-8 g More than 4 hours per day 8-10 g

Example: Carbohydrates Requirements

MR A,  Age 28, Weight 90, Exercise 6 days in a week: 2 hours daily workout includes 1-hour weight training, 1 hour includes half an hour cardio that includes 10 minutes rowing, 10 min step raise, 10 min cycling, and half an hour abs exercise.

Calculations:

  • His total intake of CHO is 90 * 7=630
  • Before exercise 2-4 hours  90*2.5=225
  • Exercise more than 1-hour additional 70 g is required
  • Up to hours post-CHO need
  • 90*2=180
  • Total CHO before during and after is 225+70+180=475
  • Remaining
  • 630-475=155 throughout a day.

Let’s take another example:

Here we already calculated daily calories need for a 200-pound athlete.

Example: Male, 200 lbs, 15% body fat, competitive athlete
3420 daily calories – 581 fat calories – 1120 protein calories = 1719 carbohydrate calories
1719 carbohydrate calories ÷ 4 calories per gram (as indicated on the caloric density chart) = 430 grams of carbohydrates per day
To determine the percentage of calories that come from carbohydrates simply divide the number of carbohydrate calories by the number of overall calories
1719 carbohydrate calories ÷ 3420 overall calories = 50%
50% of the overall calories are derived from carbohydrates.

Hence, a 200-pound adult male athlete is eating a calorie ratio of 17% fat, 33% protein, and 50% carbohydrates.

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