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The Exercise Plan – Dietary Recommendations

Image Credit: Hindustan Times/Instagram

One cannot fuel a vehicle with corn syrup.

Engaging in physical activity regularly stands as one of the finest practices for your body and well-being. However, the way you commence your exercise routines will significantly influence your performance. Preparing your body for the physical stress it will endure during the workout can notably enhance metabolism and expedite muscle recovery. Today, our focus revolves around the nutrition required before exercising.

Prior to engaging in physical activity, it is essential to supply your body with the appropriate nutrients to furnish the energy and power essential for optimal performance. Understanding the unique role each macronutrient plays in your exercise routine is crucial.

Carbohydrates (referred to as carbs) furnish glucose, which serves as the fuel for your muscles. Glycogen stores act as the primary energy source for your muscles during high-intensity workouts, representing the way your body stores glucose. Nevertheless, the amount of glycogen stored in your muscles is limited. Depleting all glycogen reserves during your workout will undoubtedly lead to a decrease in energy levels. This very reason explains why athletes tend to increase their carbohydrate intake in the days leading up to significant competitions.

Protein also stands as a vital component of your pre-workout diet or food consumption. Protein facilitates accelerated muscle growth and recovery, elevated strength and lean mass, and enhanced muscle performance. Research indicates an intensified positive anabolic reaction in participants who consumed roughly 20 grams of whey protein before commencing their workout sessions.

Lastly, comes fat. Indeed, fat. While glycogen serves as the body’s primary fuel source during short and high-intensity workouts, fat becomes the fuel source for lengthier and lower-intensity exercises. This concept may sound contradictory to those aiming to shed excess fat, but without adequate fuel for the body to burn, achieving desired results remains challenging.

To sum up, carbohydrates play a critical role in maximizing glycogen storage in the body for high-intensity and robust workout sessions. Fat serves to fuel the body during prolonged and less rigorous activities such as running. Lastly, protein contributes to muscle recovery and growth. It’s crucial to strike a balance between these macronutrients to support your exercise performance effectively.

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