To maintain a healthy body one must exercise. While previous generations used to perform manual labour, our lifestyles are sedentary and involve hardly any movement. Hence, it has become important to exercise or work out in order to stay fit and healthy. Our eating habits have also become more extravagant and selective, and we not just eat to fill our tummy but also to satisfy our appetites.
Therefore, following a consistent exercise regimen is necessary to maintain fitness. But you might not achieve goals with only your workout. Your food has an equally significant part in maintaining your fitness. If 80% of your fitness is about food and nutrition, 20% is about exercise. Taking care of both is essential.
It's tough for your body to shed weight if you don't eat anything before working out which is why it’s important to fuel your body before you start burning those calories.
Anything that you consume, including bread or a banana, is a stimulant. Before your workout, you should have a protein, fat, and carbohydrate-containing meal. Nuts and dried fruits are truly the best options for that.
What Does Your Body Require Before Workout?
Your body requires nutrition to function properly throughout an exercise. Carbohydrates and fats provide the body with the energy it needs to power through workouts.
The primary fuel source for the body's energy needs is carbohydrates. Carbohydrates restore the glycogen reserving in the muscles. Muscles get their energy for short bursts of action from glycogen. In particular, carbohydrates are crucial for sustaining brief, intense workouts. A fruit or a dry fruit, an hour before your workout is a good idea.
Your body also uses fats as a source of energy. To extend moderate-intensity workouts and boost endurance, the body utilizes fats. Although it is not directly used as an energy source, protein is also essential for performing exercises. Protein enhances muscle repair, boosts muscular function, and increases muscle protein synthesis.
Why should you eat nuts before a workout?
Many people avoid nuts before a workout because they believe they are high in calories, but in reality, they may keep you full and provide you with the energy needed to prevent fatigue. Healthy fats such as omega-3 fatty acids found in nuts, particularly walnuts, help you perform better and have more strength during aerobic activities. Additionally, this type of fat contains anti-inflammatory qualities that may help in preventing joint issues.
Nuts also provide carbs that give your muscles the energy stored known as glycogen and proteins that aid muscle recovery after exercise. This will help stay energetic and enhance your athletic performance.
Along with minerals, nuts also include a variety of vitamins, including vitamin E and vitamins in group B, which promote digestion and combat weariness and stress from physical activities.
What Nuts Make a Good Pre-Workout Snack?
The nutritional value of various nuts and dried fruit varies. The nut with the highest content of carbs and lowest content of fats should be chosen as the finest pre-workout snack.
1)Cashews could be the recommended nut in this case. Cashews include 157 calories per serving (one ounce), 8.56 grams of carbs, 5.16 grams of protein, and 12.4 grams of fat. Healthy fats, such as monounsaturated and polyunsaturated, are found in cashews. These nuts also provide a small amount of protein.
2)Walnuts are abundant in Omega 3 fatty acids, which benefit the heart and brain. Healthy fats, fibre, vitamins, and minerals are just a few nutrients found in walnuts which benefit your health. "Bad" LDL cholesterol causes atherosclerosis and walnuts are a great source of antioxidants that help your body battle oxidative damage and prevent the risk of heart diseases.
3)Sunflower seeds support your muscles and neurological health due to high content of thiamine. These seeds also contain high amounts of protein, which helps to increase energy levels. Thiamine in the seeds helps in converting the food you have eaten into energy thus keeping you energised throughout the workout. Additional minerals such as vitamin B and selenium can also help you stay motivated during a workout.
Should I Eat Nuts After a Workout?
A variety of nuts are a wonderful post-workout food source too. For a healthy dose of protein and beneficial fats, snack on some dry-roasted almonds. Try pistachios instead of most other nuts since they help replenish the body with potassium, an electrolyte you lose via sweat and proteins which help in muscle building. Try roasted soy nuts, macadamia nuts, or dry coconut for something new.
Nuts improve physical performance and are healthy. You may consume them in various ways, like by themselves, with yoghurt, or alongside fruit. As you enter the gym, you shouldn't consume any snacks because your body will use energy to process them. It's recommended to have a light pre workout snack between 30 minutes to an hour before your workout. Also, remember to stay hydrated by drinking a lot of water before, during, and after exercise. Have a post-workout protein shake or a handful of nuts and dried fruits after you finish your workout.
How Long Should You Wait After Eating Nuts Before Working Out?
Another important component of your exercise nutrition is the timing of your meals. Make sure you eat a good heavy meal at least 2-4 hours before your workout. One hour before the workout you can have something light such as a handful of nuts or a fruit. Make sure you do not eat something heavy an hour before your workout as it may cause uneasiness during a high-intensity workout.
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