Healthy fats before the workout

When we exercise, we expend a lot of energy that is administered in our bodies. However, the training will occupy most of our energy and concentration of our body and organs because of the increased needs that happen during exercise.

Whenever we do any type of exercise, our heart works twice as hard as it usually does. Our lungs must deliver a more significant amount of oxygen to the blood in order to oxygenate our muscles, so that our body can achieve and perform those movements.

On the other side, if our body is in the digestion process, all the energy, blood, and oxygen goes to our stomach to start performing the different processes of filtering and administration of energy and nutrients that our body needs.

Therefore, pre-training nutrition is essential in order to provide us with the energy we require so that the digestion processes can be shown in time and not during training.

But also, training with an empty stomach is not highly recommended due to the needs the body requires to start getting activated.

In addition to the body exercise demand, for our bone and muscle health it will be much more significant, remember that recovery may not be adequate for our body if we did not rest and mainly if we do not nourish it correctly.

In the following paragraphs, you will find some healthy and better food options that you can eat, and we will give you some tips on how your pre-workout should look like.

It is important to emphasize that before making any changes in your eating habits or diet, always consult your doctor or nutritionist to ensure that it is the best that suits your body and your health.

Can fats be good before exercise?

In a study conducted by the University of Torrance, California (UCLA) where they made three groups of people who were given a different pre-workout snack, the groups were given sugars or glucose, other carbohydrates, and other fats.

The study showed up that those with a higher fat intake had a better recovery and a longer workout. According to the study, this is mainly because good fats such as omega-6 or omega-3 may help keep high testosterone levels and help with the growth of hormones to be more available for bone and muscle enhancement.

A pre-exercise fat intake may help improve the body’s fat-burning capacity, possibly assisting the oxygen demands. According to studies, a possible increased ability of the circulatory system that is mixed with the right fats and essential amino acids has a better rhythm and flow within the vessels which in turn may help promote the amino acids and proteins that our muscles may require to be readily available in a better way in conjunction with the oxygen that is administered by our lungs.

How it might be better to eat pre-workout

To avoid extreme fatigue or to raise your body's energy and muscle recovery, it is advisable to have a so-called pre-workout, which refers to a snack.

According to experts, it is recommended to take it 30 to 60 minutes before training with approximately 10 grams of good fats such as almonds, peanuts, olive oil, or seed oil such as sunflower seed.

The same seeds and oils contain protein in an amount that best suits your training and body muscle recovery.

Finally, carbohydrates are also essential, so consuming 20 to 30 grams pre-workout is recommended. You can create many different options and combinations to have a more complete pre-workout .

What are the most recommended fats to consume pre-workout?

Nuts and oils are the most recommended foods to consume before exercise or training. Experts recommend less than 30 grams of nuts, in a natural form or even on butter such as peanut and/or almond butter combined with a whole grain carbohydrate such as quinoa rice cakes or whole wheat bread could be more than enough to provide the energy you need

Foods such as walnuts, cashews, almonds, pistachios, hazelnuts, sunflower seeds, or oils such as olive oil or oils of vegetable or seed origin are better known for their high content of omegas-3 and omegas-6 that could provide the energy needed for training as well as they could be anti-inflammatory and antioxidants.

They may also contain fiber that, combined with carbohydrates, helps you to better absorption of the nutrients and lower oxidative stress on cells and muscles from exercise.

As you can see, fats are not bad when you talk about the correct amount and source. We believe that fat is not needed however, it is not only recommended but also necessary for our body.

The key is to have a balanced diet that, if you combine it with exercise and drinking water alongside with the personal recommendations from an expert, you can get better results and a much healthier life. Remember that it is essential to always work with an expert; go to your doctor or a nutrition specialist who can help you balance your meals, achieve your goals and live a better and healthier life.