Should you eat carbohydrates or protein before exercising?

Should you eat carbohydrates or protein before exercising? Photo: According to Healthshots

Carbohydrates - the main source of energy

Carbohydrates are the primary source of energy for high-intensity and endurance exercise. They are broken down into glucose, which serves as fuel for muscles during exercise. According to a 2022 study published in the Journal of the International Society of Sports Nutrition, consuming carbohydrates before and during exercise promotes stable blood sugar levels.

Before your workout, you can eat the following carbohydrate-rich snacks:

- Bananas are easy to digest and provide quick energy.

- Oats are a slow-digesting carbohydrate that provides sustained energy.

- Whole grain toast with jam, this dish combines complex carbohydrates with simple sugars to provide instant and long-lasting energy.

Protein - promotes muscle recovery and growth

Consuming protein before a workout provides amino acids that help prevent breakdown and promote muscle recovery and growth. Protein also helps fuel long, low-intensity exercise.

Protein-rich snacks:

- Greek yogurt is high in protein and easy to digest.

- Protein smoothies, this is a quick and convenient dish and it would be great if you added bananas to this smoothie.

- Boiled eggs are easy to carry and provide good quality protein.

- Nuts provide protein and healthy fats, but should be eaten in moderation to avoid gastrointestinal upset.

Side effects of eating too many carbohydrates or protein before a workout

Consuming carbohydrates and protein before a workout is beneficial, but eating too much can cause unwanted effects such as:

- Excess carbohydrates can ferment in the digestive tract, leading to bloating.

- Consuming too many carbohydrates can cause blood sugar levels to spike and then drop rapidly, leading to fatigue and reduced performance.

- Consuming too many carbohydrates can lead to a release of too much insulin causing hypoglycemia during exercise.

- High protein intake can increase urinary water loss, leading to dehydration, negatively affecting exercise performance.

- Eating a lot of protein-rich foods before a protein workout can cause indigestion leading to nausea or stomach pain.

Source: https://laodong.vn/suc-khoe/nen-an-carbohydrate-hay-protein-truoc-khi-tap-luyen-1373806.ldo