Workout Fuel: Protein or Carbs?

The subject of the best workout fuel is highly debated in within the fitness community. From online fitness forums to conversations that take place at gyms, people have a difference of opinion about this.

Some so-called "experts" or "gurus" are in agreement that fitness buffs and athletes are better served by taking in a carbohydrate-rich meals before working out. However, there are many other individuals that make an argument for loading up with protein in order to optimize your workouts.

The argument for the protein-rich meals before a workout supporters is that our body does not necessarily need carbs. They claim that when the body registers that there are no carbs to burn for energy, it will make up for it by burning body fat instead. In turn, this will help burn body fat and optimize your workouts or just health in general.

It is accurate that the human body does not need carbohydrates to survive, however there is an ample amount of scientific findings in journals, magazines, etc. that undoubtedly show that carbohydrates improve the body's overall performance. This is true when applied to any physical activity, unless you're just lying around the house or sitting down.

Another thing that supporters of protein should keep in mind is that the buck does not stop at the pre-workout meal or snack. One must also make it a habit to take in lesser calories that your body can burn off for optimal results in body fat loss.

What Does The Science Say?

The argument that experts make is that most of the evidence backed by science supports them in that carbohydrates are a better choice for a pre-workout meal or snack. Their claim is that carbs can provide one's body with an energy source that is available promptly rather than the latter which is not nearly as effective when it comes to workout fuel.

The breakdown is that eating or drinking carbohydrates before a workout helps because it rapidly fills your muscles with glycogen, which is how your body stores carbs. When one works out their muscles simply extract the stored carbs for a quick source of energy to fuel their workouts.

Pre-Workout Meal Ideas

Scientific research backs the notion that the best results come from eating a high carb meal roughly 3 to 4 hours before getting into any major physical activity. What happens here is this allows the body to start digesting the meal and having it move from the stomach over to the small intestine. This will in turn help one avoid a number of symptoms such as vomiting, nausea and diarrhea when exercising.

For those that can handle eating closer to their workout, it is advised for them to eat an additional high carb snack between 1 to 2 hours before crunch time (pun intended).

However, these snack or meals don't only have to have carbs, it is recommended that they also contain some protein and as little fat as possible. These will slow down the digestion process handily.

Best Pre-Workout Foods

Oats

A fantastic choice for a pre-workout meal is a cup of plain old oatmeal, preferably 30 minutes before working out. This is filled with a hefty load of fiber which will in turn slow down the release of the necessary glucose from the carbs into your bloodstream during exercise, a good stable source of energy. Moreover, oats bring B vitamins into the mix which aid in turning carbs into energy.

Fruit Smoothies

The great thing about smoothies is that they are very easy to consume rapidly as well as digest. These can be made with some fruit juice, plain yogurt and fruit which are rich in carbs and also contain an excellent source of protein. The carbohydrates are quickly converted into workout fuel while the protein helps for after the workout by helping avoid any damage to the muscles.

Bananas

Another great food is the banana, rich in carbs and potassium which helps with muscle function and nerves as well. A good recipe for early bird workouts is a medium-sized banana with a cup of Greek yogurt about 30 minutes prior to working out.

High Quality Pre-Workout Meals And Snacks Include:

Meals (in small portions)

Pasta with a tomato based sauce
Chicken and salad roll
Whole grain breakfast cereal with low-fat milk
White rice with a small serving of chicken and grilled vegetables
Snacks

Low fat milk with a piece of fruit
Peanut butter on whole grain toast
Fruit salad with plain yogurt
Nuts and fresh fruit
Whole grain toast with honey or jam
Whole grain toast with hard-boiled egg

What To Avoid Before Your Workout

Foods that are high in fat can have a negative effect on a workout because they can make you feel lethargic and may bring forth cramps as fat exits the stomach quite slowly.

You really want to avoid simple carbs like sugar or candy which can make you crash prior to a workout. They lack the stability that complex carbs bring to the table when working out because the energy they bring is short-lived.

Smaller-meals are ideal because when you eat too much before a workout it can make you feel lethargic and may result in nausea, indigestion, or even vomiting.

Take Home Message

The experts concur that high carb meals are a far better choice over high protein meals when it comes to workout fuel. The reason being that one's muscles are in need of a quickly available source of glucose for optimal results during high intensity physical activity.

For those that avoid carbs and choose a high protein meal, they may expect to encounter a lethargic feeling followed by less than desired results from a workout. The best choice for any athlete is to consume a high carb meal or snack for workout fuel, this is also a very simple and abundantly available choice.

Additionally, high carb based meals will also be easier on the stomach as it quickly travels from the stomach to the small intestine therefore helping one avoid any unwanted side effects such as vomiting or nausea during high intensity workouts.

It is important to optimize your nutrition levels as this is what fuels your workouts. With the appropriate fuel your body will be awarded with high performance workouts.


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