Never ever ever ever ever do that. That's like driving a car with no oil. Sooner or later it's going to give out. Then what? Major damages!
I found this information in an article, check it out:
Top 10 Pre-Workout Foods
Whether you're heading to the gym for a cardio or weightlifting session, you need to make sure that you eat the right foods beforehand in order to maximize your efforts and results. In addition to ensuring that you are properly hydrated by drinking 20 ounces of water an hour before working out, as well as replenishing lost fluids during and after your workout, you should also have an adequate meal to keep your energy levels high.
Pre-exercise meals should be mainly composed of "slow-burning" complex carbs, such as fruits, vegetables, whole-grain bread, rice, pasta, and cereals. Given that they are your body's main source of energy, 65% to 70% of the total calories of your pre-workout meal should come from carbs. Complex carbs take longer to convert to glucose, which will keep your blood sugar level consistent and prevent you from having an energy crash in the middle of your workout.
In addition, 15% of the total calories of your meal should come from protein. Because fat takes longer to digest, and therefore uses more energy than protein and carbs, it should be kept to a minimum immediately before a workout.
Avoid simple sugars, such as candy, in the hour before your workout. They can send your blood sugar level shooting down, leading to a severe drop in energy.
Another factor in deciding what to eat is the amount of time between your meal and your workout. A big meal of 1,000 to 1,500 calories takes three to four hours to digest and convert into energy, whereas a smaller meal of about 600 calories will take two to three hours. A small snack under 300 calories will only take about an hour.
Here are 10 foods that will give you the kick you need to make it through your workout.
Number 10
Chocolate
The bioactive compounds tyramine and phenylethylamine found in chocolate can provide you with an energy boost for an intense exercise session. However, chocolate is packed with sugar, calories, fat, and caffeine, so don't go overboard. Your best bet is dark chocolate; it contains the fewest calories and the most antioxidants.
What to eat: 1 snack-sized Hershey bar (70 calories, 9 grams carbs, 1 gram protein, 3 grams fat).
Number 9
Carbohydrate energy gels
These convenient little gel packets provide a dose of concentrated carbs, roughly equivalent to half a bagel. As they don't contain any protein, fat or fiber, energy gels are absorbed into your bloodstream faster and are much easier to digest than solid food. They are ideal for runners, and any other athletes that require quick bursts of energy to make it through high-intensity workouts.
What to eat: 1 Packet PowerBar PowerGel (110 calories, 26 grams carbs, 0 grams protein, 0 grams fat).
Number 8
Bananas and other fruits
Although it is widely believed that the sugar in bananas can make you fat, it is actually a very digestible form of carbohydrate. Furthermore, bananas are packed with potassium, which aids in maintaining proper nerve and muscle function. Since your body doesn't store this nutrient for long periods, an intense workout is enough to make your potassium level drop. Apples, peaches, pineapples, and grapes are also good choices for an energizing snack.
What to eat: 1 medium banana (105 calories, 27 grams carbs, 1 gram protein, 0.5 gram fat).
Number 7
Trail mix
Trail mix is a great source of phosphorous and zinc. The first promotes muscle growth and boosts energy, and the second speeds up muscle healing. Look for a healthy mix that includes nuts and dried fruits; avoid varieties with high-sugar ingredients such as M&Ms. The dried fruit will provide you with healthy sugars for a quick energy boost, while the seeds and nuts will prevent your insulin level from dropping. Just beware of quantity; although the fat in trail mix is "healthy" fat, it can still cause you to pack on the pounds.
What to eat: Half-cup trail mix with nuts, seeds and dried fruit (300 calories, 26 grams carbs, 10 grams protein, 18 grams fat).
Number 6
(Greek) Yogurt
The magnesium in yogurt can give you an energy kick for your workout as it activates enzymes that are involved in the metabolism of protein and carbs. It also provides the explosive source of energy used for lifting weights. Therefore, yogurt is a good choice before both cardio and weightlifting sessions.
*My preference is greek yogurt, so I suggest greek yogurt!
What to eat: 8 ounces low-fat plain yogurt (130 calories, 15 grams carbs, 11 grams protein, 3 grams fat).
Number 5
Energy bars
There are many types of energy bars out there. Some contain mostly protein, whereas others are composed largely of carbohydrates. In order to boost your energy before a workout, choose a bar that leans more toward carbs, such as the Gatorade bar. Although bars may be a little more difficult to digest than gels, they have the added advantage of being packed with a balance of essential nutrients.
*My personal favorites (and bars that have been cleared by my trainer) are the Luna Bar and the Clif bar.
What to eat: Gatorade bar (260 calories, 46 grams carbs, 8 grams protein, 5 grams fat).
Number 4
Oatmeal
Since oats are full of fiber, they are low on the glycemic index. Therefore, the carbs are released into your bloodstream gradually, keeping your energy levels constant during your workout. They also contain B vitamins, which are energizing, stress-lowering, and help to convert carbs into energy.
What to eat: 1 cup of oatmeal (145 calories, 25 grams carbs, 6 grams protein, 2 grams fat).
Number 3
Almonds
If you're paying attention, you might be wondering why you were told to avoid fat before a workout and are now being told to eat almonds, which are full of fat. The difference is that the monounsaturated fats found in almonds and other nuts provide energy-boosting essential fatty acids such as omega-3s and omega-6s. The fats you should be avoiding before exercising are saturated ones like cheese and butter, which will make you tired and lethargic.
What to eat: 12 almonds (83 calories, 3 grams carbs, 3 grams protein, 7 grams fat).
May I suggest "Spaghetti Of Champions"???
Number 2
Pasta
Although many have written off pasta due to the anti-carb trend, it remains a great source of complex carbs, which help increase stored energy (glycogen) in the muscles. When your glycogen stores are depleted, your body starts relying on anaerobic metabolism for energy, which makes your workout much more difficult. Stick to whole-wheat pasta and keep your portions small or allow two to three hours for digestion before your workout.
What to eat: Half-cup of cooked whole-wheat spaghetti (87 calories, 19 grams carbs, 4 grams protein, 0.5 gram fat).
Number 1
Lentils
Lentils are a great source of carbs, protein, fiber, B vitamins, iron, magnesium, potassium, zinc, calcium, and copper. They will provide you with a great pre-workout energy boost and they're also low in fat and calories, so they make for a great all-around snack. If you're not used to them, start with a small portion. You don't want to end up with a bad case of gas and get kicked out of the gym.
What to eat: 1 cup boiled lentils (290 calories, 40 grams carbs, 18 grams protein, 1 gram fat).
It's snack time...
Now that you know what it takes to get that boost of energy for a workout, there's no excuse for not hauling your butt to the gym. Also, don't forget to hydrate yourself adequately before, during and after your exercise session. You'll be surprised at the difference proper nutrition can make -- you'll feel better, work harder and get better results.
I found this information in an article, check it out:
Top 10 Pre-Workout Foods
Whether you're heading to the gym for a cardio or weightlifting session, you need to make sure that you eat the right foods beforehand in order to maximize your efforts and results. In addition to ensuring that you are properly hydrated by drinking 20 ounces of water an hour before working out, as well as replenishing lost fluids during and after your workout, you should also have an adequate meal to keep your energy levels high.
Pre-exercise meals should be mainly composed of "slow-burning" complex carbs, such as fruits, vegetables, whole-grain bread, rice, pasta, and cereals. Given that they are your body's main source of energy, 65% to 70% of the total calories of your pre-workout meal should come from carbs. Complex carbs take longer to convert to glucose, which will keep your blood sugar level consistent and prevent you from having an energy crash in the middle of your workout.
In addition, 15% of the total calories of your meal should come from protein. Because fat takes longer to digest, and therefore uses more energy than protein and carbs, it should be kept to a minimum immediately before a workout.
Avoid simple sugars, such as candy, in the hour before your workout. They can send your blood sugar level shooting down, leading to a severe drop in energy.
Another factor in deciding what to eat is the amount of time between your meal and your workout. A big meal of 1,000 to 1,500 calories takes three to four hours to digest and convert into energy, whereas a smaller meal of about 600 calories will take two to three hours. A small snack under 300 calories will only take about an hour.
Here are 10 foods that will give you the kick you need to make it through your workout.
Number 10
Chocolate
The bioactive compounds tyramine and phenylethylamine found in chocolate can provide you with an energy boost for an intense exercise session. However, chocolate is packed with sugar, calories, fat, and caffeine, so don't go overboard. Your best bet is dark chocolate; it contains the fewest calories and the most antioxidants.
What to eat: 1 snack-sized Hershey bar (70 calories, 9 grams carbs, 1 gram protein, 3 grams fat).
Number 9
Carbohydrate energy gels
These convenient little gel packets provide a dose of concentrated carbs, roughly equivalent to half a bagel. As they don't contain any protein, fat or fiber, energy gels are absorbed into your bloodstream faster and are much easier to digest than solid food. They are ideal for runners, and any other athletes that require quick bursts of energy to make it through high-intensity workouts.
What to eat: 1 Packet PowerBar PowerGel (110 calories, 26 grams carbs, 0 grams protein, 0 grams fat).
Number 8
Bananas and other fruits
Although it is widely believed that the sugar in bananas can make you fat, it is actually a very digestible form of carbohydrate. Furthermore, bananas are packed with potassium, which aids in maintaining proper nerve and muscle function. Since your body doesn't store this nutrient for long periods, an intense workout is enough to make your potassium level drop. Apples, peaches, pineapples, and grapes are also good choices for an energizing snack.
What to eat: 1 medium banana (105 calories, 27 grams carbs, 1 gram protein, 0.5 gram fat).
Number 7
Trail mix
Trail mix is a great source of phosphorous and zinc. The first promotes muscle growth and boosts energy, and the second speeds up muscle healing. Look for a healthy mix that includes nuts and dried fruits; avoid varieties with high-sugar ingredients such as M&Ms. The dried fruit will provide you with healthy sugars for a quick energy boost, while the seeds and nuts will prevent your insulin level from dropping. Just beware of quantity; although the fat in trail mix is "healthy" fat, it can still cause you to pack on the pounds.
What to eat: Half-cup trail mix with nuts, seeds and dried fruit (300 calories, 26 grams carbs, 10 grams protein, 18 grams fat).
Number 6
(Greek) Yogurt
The magnesium in yogurt can give you an energy kick for your workout as it activates enzymes that are involved in the metabolism of protein and carbs. It also provides the explosive source of energy used for lifting weights. Therefore, yogurt is a good choice before both cardio and weightlifting sessions.
*My preference is greek yogurt, so I suggest greek yogurt!
What to eat: 8 ounces low-fat plain yogurt (130 calories, 15 grams carbs, 11 grams protein, 3 grams fat).
Number 5
Energy bars
There are many types of energy bars out there. Some contain mostly protein, whereas others are composed largely of carbohydrates. In order to boost your energy before a workout, choose a bar that leans more toward carbs, such as the Gatorade bar. Although bars may be a little more difficult to digest than gels, they have the added advantage of being packed with a balance of essential nutrients.
*My personal favorites (and bars that have been cleared by my trainer) are the Luna Bar and the Clif bar.
What to eat: Gatorade bar (260 calories, 46 grams carbs, 8 grams protein, 5 grams fat).
Number 4
Oatmeal
Since oats are full of fiber, they are low on the glycemic index. Therefore, the carbs are released into your bloodstream gradually, keeping your energy levels constant during your workout. They also contain B vitamins, which are energizing, stress-lowering, and help to convert carbs into energy.
What to eat: 1 cup of oatmeal (145 calories, 25 grams carbs, 6 grams protein, 2 grams fat).
Number 3
Almonds
If you're paying attention, you might be wondering why you were told to avoid fat before a workout and are now being told to eat almonds, which are full of fat. The difference is that the monounsaturated fats found in almonds and other nuts provide energy-boosting essential fatty acids such as omega-3s and omega-6s. The fats you should be avoiding before exercising are saturated ones like cheese and butter, which will make you tired and lethargic.
What to eat: 12 almonds (83 calories, 3 grams carbs, 3 grams protein, 7 grams fat).
Number 2
Pasta
Although many have written off pasta due to the anti-carb trend, it remains a great source of complex carbs, which help increase stored energy (glycogen) in the muscles. When your glycogen stores are depleted, your body starts relying on anaerobic metabolism for energy, which makes your workout much more difficult. Stick to whole-wheat pasta and keep your portions small or allow two to three hours for digestion before your workout.
What to eat: Half-cup of cooked whole-wheat spaghetti (87 calories, 19 grams carbs, 4 grams protein, 0.5 gram fat).
Number 1
Lentils
Lentils are a great source of carbs, protein, fiber, B vitamins, iron, magnesium, potassium, zinc, calcium, and copper. They will provide you with a great pre-workout energy boost and they're also low in fat and calories, so they make for a great all-around snack. If you're not used to them, start with a small portion. You don't want to end up with a bad case of gas and get kicked out of the gym.
What to eat: 1 cup boiled lentils (290 calories, 40 grams carbs, 18 grams protein, 1 gram fat).
It's snack time...
Now that you know what it takes to get that boost of energy for a workout, there's no excuse for not hauling your butt to the gym. Also, don't forget to hydrate yourself adequately before, during and after your exercise session. You'll be surprised at the difference proper nutrition can make -- you'll feel better, work harder and get better results.
Comments