What to eat before a workout to lose weight and build muscle

The best foods to eat before exercising depend on the type of workout and a person's goals. Foods rich in protein, for example, can help a person to build muscle with resistance training.

Protein

Protein supplies amino acids, and both are essential for a range of bodily functions, including the building, maintenance, and repair of muscle fibers.

Eating a meal that contains a significant amount of lean protein before exercising can help to improve performance.

High-protein foods

The following are some examples of healthful foods that are rich in protein:

• fish, such as salmon and tuna
• poultry, such as chicken and turkey
• nuts
• beans
• lentils
• eggs
• soy

Carbohydrates

Carbohydrates are an essential energy source.

Consuming the right amount of carbohydrates before a workout will ensure that the body has enough energy to perform well.

This is true for people engaging in cardiovascular and resistance exercises, among other kinds.

Complex carbohydrate foods

Below are some examples of healthful foods that contain complex carbohydrates:

• broccoli, sweet potatoes, and other vegetables
• whole-grain pasta
• beans
• lentils
• brown rice
• oats
• whole-grain bread

Fats

Fats are an essential energy source.

Traditionally, medical professionals have advised against consuming high-fat meals before exercise because the body digests fats more slowly than carbohydrates. This means that the body may not be able to break down and absorb fats before a workout begins.

Healthful-fat foods

Other types of fats are, however, highly nutritious. Unsaturated fats, for example, provide a range of health benefits.

Below are some foods rich in unsaturated fats:

• avocados
• nuts and seeds
• olive oil

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