Energy for athletic performance

When it comes to training and seeing the results of your efforts, you need to have enough energy to make real progress. Just as a machine needs electricity, a human body needs energy to function properly and, especially, to perform at a high level over extended periods of time.

That's why this article is about three things you should keep in mind to ensure you get plenty of energy out of your workout.

1. Ingredients

As a general rule of thumb, look for something rich in glucose for energy. Glucose (blood sugar) is generally found in carbohydrates and is a source of energy that the body can use immediately. There are two types of carbohydrates that can be particularly beneficial: simple and complex carbohydrates.

Simple carbohydrates like sugar, honey, or sweet muesli are easily digestible and therefore deliver glucose to the muscles more quickly. This makes them particularly suitable for shorter-duration exercises, such as powerlifting or sprinting.

However, complex carbohydrates like oatmeal, bananas, or rice take longer to digest and, thanks to their fiber content, provide energy over a longer period of time. They are therefore best suited for longer, strenuous workouts.

When it comes to strength training, make sure your pre-workout meals or snacks contain a combination of mainly protein and carbohydrates to provide plenty of energy and support muscle growth.

For cardio, focus on carbohydrates that are easily and quickly digestible to avoid digestive issues during your workout. For longer, low-intensity runs, for example, you can also opt for healthy fats like nut butter to keep you energized for longer.

To avoid digestive problems, it is best to stay away from foods that are difficult to digest, such as spicy and/or very fatty foods.

Also, make sure you stay hydrated during longer runs or after a workout. Make sure you focus on water and electrolytes to ensure your body has the necessary minerals to function optimally.

2. Quantity

Adjust the amount and size of your pre-workout meal to your expected exertion. The longer and/or harder the workout, the more you should eat before, and vice versa.

3. Timing

Eat your pre-workout meal at least 30 minutes to one hour before running and one to two hours before strength training. This depends on the size of the meal or snack. In any case, make sure you give your body enough time to digest the food and provide your muscles with the necessary energy.

However, pre-workouts are also a good alternative, as they provide a sufficient amount of carbohydrates and caffeine or taurine. This ensures you can perform at a high level throughout your workout. It also saves you valuable time and prevents potential digestive problems.

You can find effective pre-workouts here .