Should I Eat Carbs Before or After I Workout?

An active lifestyle requires the proper fuel. Carbohydrates are a simple source of energy that can help you get through a workout. While we can all agree that carbs are delicious, you may be wondering if there is a best time to consume them in terms of optimising your exercise routine. 

Should You Eat Carbs Before or After Working Out?

In most circumstances, you should have carbs before and after a workout, but in varying amounts that depend on your current situation, the type and intensity of the exercise, and your exercise goals. Carbohydrates are an essential fuel source, especially if you lead an active lifestyle. Including high-quality carbs in your meals and snacks, especially before a strenuous workout, helps prevent muscle fatigue and increases stamina. Fast-acting and slow-acting carbs both play a role in preparing for workouts, whether it's hours or minutes ahead of time. Carbohydrate-rich foods include grains, fruits, legumes, and cottage cheese. 

What Exactly Are Carbohydrates? 

Carbohydrates, along with fat and protein, are one of three macronutrients in our diet. They are also your body's and brain's primary and prefered source of energy. While carbs get a bad rap in certain health discussions, the truth is that carbs as a food group aren't bad for you. In fact, they're an important nutrient for your overall health. Certain carbs, however, provide more benefits than others. Carbohydrates can be found in a variety of foods. Carbohydrates can be found in grains, legumes, fruits, vegetables, baked goods, and snack foods like crackers and granola bars. 

When Should You Eat Carbohydrates Before a Workout? 

Carbohydrates are the best fuel for your workouts and are stored in your body in a hierarchy. Muscle glycogen, the stored form of carbs in your muscles, is the first source of energy, followed by liver glycogen, and finally, blood sugar (glucose). When your body requires energy, it draws glycogen or glucose from these stores and converts it to ATP in your cells. Carbohydrates are necessary for energy and recovery both before and after a workout. Here are some pointers for making the most of carbs during your workout. 

• Choose whole grains, legumes, and other minimally processed fibre-rich foods for slow-acting energy before exercise. 

• For quick energy before or during a workout, choose carbs from more processed foods that are broken down more quickly, such as fruit, crackers, and snack foods. 

• During resistance training, combine fast-acting carbs with protein to help increase muscle glycogen stores and reduce damage. 

• Eat a meal or snack high in slow-acting carbs two to three hours before your workout. It should be combined with some fat and protein for a well-rounded, satiating, and energy-boosting combination. Whole-grain toast with peanut butter is an example. 

• When you get closer to your workout, such as 30 minutes before going to the gym, it can be beneficial to eat a fast-acting source of carbs. An apple or banana with a few crackers or pretzels is an example. This burst of energy can help you get through your workout without tiring. Some people add a little caffeine here as well. 

• Following your workout, aid your body's recovery by eating a high-protein, low-carb combination. Carbohydrates replenish your energy, while protein aids in muscle repair. Perhaps a hard-boiled egg and a banana, Greek yoghurt with berries and granola, or a glass of chocolate milk. 

What About Carbohydrate Loading? 

People often think that the term "carb-loading" for workouts means you should eat a tonne of carbs before your workout, like a huge plate of spaghetti and a tower of pancakes. But what it really means is that you should start emphasising high-quality carbs up to 2-3 days before a significant workout or exercise event. These can be consumed in moderate but consistent amounts at meals and snacks to help replenish your body's glycogen stores. 

The Best Carbohydrates for Exercise 

Carbohydrates are necessary for everyone and should not be avoided. Both fast-acting and slow-acting types can have a place in an active lifestyle and be used for different purposes. Carbohydrates are also important for preventing fatigue during a workout. Otherwise, carbs should be included in your diet on a regular basis, with a focus on high-quality carbs. 

High quality carbs for exercise 

• Whole grains such as quinoa, barley, brown rice, oats, whole-wheat toast, and legume pasta 

• Whole fruits such as bananas, apples, grapes, oranges, pears, and berries 

• Carrots, potatoes, sweet potatoes, corn, and squash are high-carb vegetables

• Beans, peas, and lentils Cottage cheese and yoghurt