Carbs before exercise helps power your training and aid with recovery. “It’s a popular misconception that you only need carbs if you’re engaging in a long (more than two hour) bout of endurance exercise. In reality, carbs can also enhance shorter term (one hour) high-intensity training. So unless you’re just going for a quiet stroll, ensuring that you have some carbs in your system will improve high intensity performance. Carbs will help preserve muscle and liver glycogen. This is what tells your brain that you are well fed, and helps increase muscle retention and growth. Carbs will also help stimulates the release of insulin,” says Precision Nutrition.
When to Eat?
The Academy of Nutrition and Dietetics recommends as an overall rule of thumb, “to not eat immediately before a workout, because while your muscles are trying to do their “thing,” your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance. And, even more of a factor, eating too close to a workout may cause you to experience some GI discomfort while you train or play.” Preferably, you should fuel your body about 1 to 2 hours before working out, that way your body has time to digest.
Simple pre-workout nutrition can go a long way in helping you perform better and recover faster. There are also many different supplements that can help with performance and promote recovery. Before making drastic changes to your diet or taking new supplements always check with a nutritionist or dietitian to see what is right for you.