Having carbs and protein together before a workout can help you do better and heal faster. It's also important to stay hydrated, and some drugs, like caffeine or creatine, may help.
Pre-workout nutrition gives you energy and strength to perform better. Each macronutrient has a pre-workout role. However, the intake ratio depends on the individual and exercise style (1Trusted Source).
1. Knowing what to eat is important
Your muscles energize with carbohydrate glucose. The liver and muscles store glucose as glycogen. For brief, high-intensity activity, glycogen stores provide muscular energy (1Trusted Source).
2 . Carb
Many studies demonstrate that eating protein before a workout improves athletic performance. Before exercising, eating protein (alone or with carbs) increases muscle protein production (5Trusted Source).
3 . Protein
Glycogen is used for short, high-intensity workouts, while fat is used for longer, intermediate to low-intensity workouts (10Trusted Source).
4 . Fat
Some studies have looked into how eating fat affects how well you do in sports. But these studies looked at people who ate a lot of fat over a long period of time, not just before they worked out (11Trusted Source).
As an example, one study found that high intensity interval training (HIIT) along with a low-carb, high-fat diet could improve body composition and raise maximal oxygen uptake (12Stepped Source).
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