The timing of your pre-workout meal is key Meanwhile, protein improves muscle protein synthesis and aids recovery. SummaryĬarbs help maximize glycogen stores for high intensity exercise, while fat helps fuel your body for longer, less intense workouts. However, these studies looked at high fat diets over a long period, rather than prior to exercise ( 11).įor example, one review found that following a low carb, high fat diet could improve body composition and increase maximal oxygen uptake when paired with high intensity interval training (HIIT) ( 12). Some studies have investigated the effects of fat intake on athletic performance. While glycogen is used for short and high intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low intensity exercise ( 10). Other benefits of eating protein before exercise include ( 6, 7, 8, 9): One small study found that consuming 25 grams (g) of whey protein before exercise enhanced whole body anabolism, or muscle growth, compared to a placebo ( 6). Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.Įating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis ( 5). Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise ( 2).Ĭarb loading, which involves consuming a high carb diet for 1–7 days, is a well-known method to maximize glycogen stores ( 3, 4). As these stores become depleted, your output and intensity diminish ( 1). Your muscles’ glycogen stores are limited.
These include the intensity, type of training, and your overall diet ( 1).
Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.įor short and high intensity exercise, your glycogen stores are your muscles’ main source of energy ( 1).īut for longer exercises, the degree to which carbs are used depends on several factors. Your muscles use the glucose from carbs for fuel. However, the ratio in which you need to consume them varies by the individual and type of exercise ( 1).īelow is a brief look at the role of each macronutrient. Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.Įach macronutrient has a specific role before a workout.
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