Questions like Does working out on an empty stomach burn more fat and What to eat before and after a workout has always been a debatable topic among workout enthusiasts.

However, getting ready for the gym or a heavy workout shouldn’t only include your gym wears, water bottle, and comfy shoes.

When it comes to working out, you need a lot of energy and stamina to do cardio and other strength training.

Therefore, what to eat before a heavy workout must always top your list of Pre-workout routines.

Moreover, your body looks for good nutrition to help you recover fast from every workout and improve your performance.

Here is everything you need to know about what to eat before a heavy workout.


What To Eat Before A Heavy Workout


Knowing what to eat before a workout is important.

To clarify, appropriate pre-workout nutrients will not only improve your workout performance but will also minimize the risk of muscle damage.

Moreover, just like a specific workout plan is based on the needs of the body,

a proper pre-workout diet plan must be made depending upon the workout regime.

Furthermore, adding the macro-nutrients in the correct proportion is vital for getting positive results out of your workout regime.

However, the ratio in which one needs the macro-nutrients may vary from person to person.


#1. Carbohydrates

Your muscles utilize the glucose from the carbohydrates to fuel your energy while working out.

Moreover, during a short and high-intensity exercise, the source of energy for your muscles is glycogen stores.

Whereas, during longer and very high-intensity exercise, the requirement of carbs depends upon the intensity and type of training.

As the glycogen stores are limited, it gets depleted easily, leaving you with low energy and diminishing intensity.

Therefore, intake of enough carbohydrates before a heavy workout is important.


#2. Protein

Eating pre-workout protein alone or with carbs has shown an increase in better muscle protein synthesis.

Moreover, consuming protein before a workout improves athletic performance.

To clarify, it not only increases strength and stamina but also improves your muscles’ growth, performance, and recovery.


#3. Fat

Fat fuels your body during longer and medium to low-intensity exercises.

As investigated by various studies, high-fat diet intake over a longer period has shown its effect on athletic performance.

There may be various benefits and risks of working out on an empty stomach.

But eating right at the right time has more benefits to serve rather than the risks.

Therefore, right pre-workout nutrition at right time is essential for every workout enthusiast.


Pre-Workout Food


Here is the list of top picks of foods that are considered ideal before a workout.


#1. Oatmeal

The complex carbohydrates in oatmeal dashed with the fruits containing antioxidants like blueberries, raspberries are a great source of energy.

Also, this will help and prevent cell damage.


#2. Chicken And Brown Rice

Brown rice has good amount of carbs and fiber. It is also absorbed slowly.

Whereas, chicken is a great source of protein.

Therefore mixing these two will be ideal for a heavy workout in the afternoon or evening.

Moreover, adding veggies will help you digest it easily.


#3. Bananas

Sugar and starch in the bananas are a good source of energy for your body.

Also, they’re rich in carbohydrates and potassium.

This is why runners love to eat bananas.


#4. Protein Smoothie

Protein powders and smoothies are famous among the fitness freaks and to be honest, are a must as well.

As protein is important for the overall growth of bones and skin, it is ok to consume protein smoothies.

However, while consuming protein powders, it is important to consult a doctor before about the dosage.

It is because consuming protein shakes every couple of hours might damage your kidney and liver.


#5. Yogurt

Yogurt or curd is a great source of protein and calcium.

Moreover, it is smooth on your stomach and easy to digest.

Therefore, consuming curd before an intense workout is always a good idea.

So, this was all about what foods you need to add to your pre-workout diet.


Final Verdict

Knowing what to eat before a heavy workout is important.

However, it is equally important to understand when to eat.

Eating right before a heavy workout plan means finding out what suits you and your workout regime.

Find the right combination of food and time before you hit the gym.