We at Circuit 31 Fitness think that since you’re taking the time out of your day to do circuit training with us, it’s pretty likely that you want to get the best results you possibly can. Did you know that good nutrition can actually help your body work more efficiently, as well as help you recover faster after your workouts? Eating the right blend of nutrients is just what you need to minimize muscle damage, as well.
What Should You Eat?
Your body is a machine, and like all machines, you need fuel to run efficiently. With the right fuel and energy, you will have the strength you need for your workout. All macronutrients have their role in the body during and before a workout, so take a look at the following to learn more.
The glucose in carbs provides fuel for your muscles. For short and high-intensity workouts—such as circuit training—both your muscle and liver stores of glycogen are your muscles’ main energy source. If you are going to be engaging in longer exercises, carbs are used differently, depending on the intensity of the training, what kind it is, and your standard daily diet.
Studies have shown that eating protein before a workout can help improve your athletic performance. You can choose to eat this protein alone or combined with carbs. Both increase muscle protein synthesis! Of course, there are other benefits to doing this. Your muscles will grow more efficiently, as well as recover better. This increase in protein can also lead to increased strength and lean body mass, as well as increased muscle performance.
When Should You Eat?
You can eat all the right foods before your workout, but if you don’t eat them at just the right time, you might be consuming unnecessary calories that your body will have to deal with later. In order to maximize your results, try to eat a complete meal that includes carbs, protein, and fat in between two to three hours before your workout. If you know that you won’t be able to make that happen, you can still eat a good pre-workout meal. However, the closer you eat your food to your workout, the smaller and simpler the food should be. If it’s within an hour of the workout, simple foods that are easy to digest are always your best choice. This will make it less likely for you to feel sick during exercise.
What are Some Good Pre-Workout Meals?
You already know you should mix carbs and protein before your exercise, but how much of each should you have? Here are some good examples of balanced, pre-workout meals.
Workout is a few hours away
- Sandwich on whole grain bread, a lean protein, and some veggies on the side
- Lean protein, roasted vegetables, and some brown rice
- Egg omelet with whole grain toast, avocado, and fruit on the side
Workout is in the next two hours
- Protein smoothie with fruit, milk, and protein powder
- Whole-grain cereal and milk
- A cup of oatmeal with banana and almonds
- Fruit preserve and almond butter on whole grain bread
Workout is in the next hour
- Greek yogurt and fruit
- Nutrition bar with protein and natural ingredients
- A piece of fruit
Of course, you really don’t need to eat a bunch of pre-workout meals as the time grows closer to your gym hour. Just choose one of the meals and eat it within that window!
Hydration is Essential
While your food choices matter, so does your water intake! Good hydration can enhance your performance, and pairing water with sodium before an exercise can help improve fluid balance. Additionally, a beverage that contains sodium will help your body retain fluids and keep you hydrated for longer.
Circuit 31 Fitness
At Circuit 31 Fitness, we want our members to reach their goals. Whether you are looking to increase your strength, lose weight, or improve your cardiovascular health, we can help. Think about pairing the proper nutrition and fuel practices with your workout routine to get the best results. Contact us today to learn more about sign up for our circuit training facility! We can’t wait to push you to your limits and see what your body is truly capable of doing.