How to maximise the benefits of your exercise or fitness routine

To maximise your exercise routine, balance your diet by eating before workouts to boost energy and prevent injury. While weight loss generally involves eating less, insufficient intake can cause fatigue and lead to overeating.

For muscle building, focus on adequate protein. Pre-workout nutrition varies: consume simple carbs and protein 30 minutes to an hour before exercising, or enjoy a larger meal (400-500 calories) with protein about two hours beforehand.

How do you maximise the benefits of your exercise or fitness routine?

Apart from practising a healthy lifestyle that includes what you eat, it's also important to know when to eat!

Should you eat before hitting the gym, or will that defeat the purpose of working out?

Eat less, lose more

The basic science behind successful weight loss is not complicated. 

To lose more, you have to eat less.

But let's not forget the fundamentals of exercise: you need energy.

If you don't eat enough, you won't last the workout and could even risk injuries.

It's like playing tennis with a loosely strung racquet – it will take a more significant effort to hit the ball, and that very effort could result in injuries to your body.

Another reason why it's not good if you don't eat something pre-workout is that you will tend to overeat after your session.

Your body's energy is depleted, and suddenly, instead of eating enough, you find yourself filling up your plate with food and in overabundance to boot!

Eat more, gain more

To build muscles, you need to eat and, sometimes, a lot, especially for bodybuilders.

Though most of us are not bodybuilders, we still need muscles to perform our basic daily functions.

A pre-workout meal will go a long way in getting through the session and building muscles.

Just remember that sometimes less isn't best, because you need to fuel your body to achieve maximum performance and results.

Read more about other weight loss blogs

• Doctor's Tips For Maintaining Body Weight & Skin Health
• How Much Weight Does the Average Singaporean Gain Since Entering the Workforce 
• Is Weight Gain in Your DNA? What You Can Do
• Flat Stomach Trends: Do They Really Work?
  

What to eat‍

Avoid too much fat, as it can slow your metabolism and leave you feeling sluggish halfway through your workout.

Protein is good as it helps with muscle recovery and building.

What you eat before hitting the gym also depends on what time you eat.

• If it's 30 minutes to an hour before, simple carbs and protein would be good.
• If you have about 2 hours until gym time, a meal with about 400 to 500 calories and an excellent protein source would be ideal.
  

Now that we've pretty much ascertained that getting something to eat pre-workout is essential regardless of weight loss or muscle gain, let's look at some food options that can help with your goal.

It doesn't have to be a meal; something simple, like a snack, would suffice as long as it provides the necessary fuel for your body.

Banana

Bananas are perfect for boosting glycogen stores and increasing blood sugar levels ^[1].

They are a source of natural sugars, simple carbohydrates, and potassium. 

Consume them around 30 minutes to an hour before working out.

Oatmeal and porridge

These breakfast favourites are also ideal as pre-workout fuel.

They contain complex carbohydrates and are an excellent source of soluble fibre ^[2].

Consume them about 2 hours before working out, and you'll have a slow-releasing energy source to power you through your session.

Omelette

Omelettes are an excellent source of muscle-building protein and amino acids, but remember to use whole eggs and egg whites.

Consume them 2 to 3 hours before a workout to help prevent muscle catabolism.

There are plenty of other foods you can and should eat before working out, but do note not to overindulge!

A workout intends to help you achieve your body and health goals, so doing it right is of the utmost importance.

And that includes eating right.