It’s no secret that in order to get the most out of your EMS training sessions you have to pay close attention to what you eat. A balanced diet will definitely help you quickly achieve your goals.
At Sweat22 fitness Studios, we want you to get the results you’ve always wanted, so we’ve decided to help you with some diet tips for your EMS training sessions. In this blog, we’ll give you 10 ideas of what to eat before your EMS workout.
The basic rule you have to follow is: “don’t exercise on an empty” stomach as EMS Workout is an intensive Training method. Moreover, you need to make sure you have a combination of carbs and protein to provide a stream of energy during strenuous exercise and nutrients to repair muscle afterwards.
WHAT TO EAT BEFORE YOUR EMS WORKOUT – 10 IDEAS
Bananas are very rich in fast-acting carbohydrates that will provide you with usable fuel for your workout, and the supply of potassium aids in maintaining muscle and nerve function.
For those who like working out first thing in the morning and typically skip eating before, have a banana before your workout! Then, within a half an hour, you can eat breakfast to provide essential protein for muscle building and repair.
Oats are slow-digesting carbs that produce a relatively slow increase in blood glucose and a modest insulin release in response. Packed with fiber, which facilitates a steady release of carbohydrates into your bloodstream, oats are a steady energy supply throughout your workout.
Caffeine has been shown to help regular drinkers enjoy a workout more. Why? Because caffeine generates energy, slows down fatigue and increases the rate of fat-burn.
According to Dr. Michael Colgan, author of Optimum Sports Nutrition, “your fat burn can increase by 100% if you take in caffeine before exercising.”
- FRUIT SMOOTHIES
Fruit smoothies are an awesome pre-workout snack as they can be rapidly digested, and have the key combination of simple and complex carbohydrates. The simple carbohydrates will hit for the first 15 to 20 minutes, while the complex finally kick in around the half-hour mark.
Together, these provide a steady stream of energy throughout a standard workout.
Fruits are also a high-quality protein source, such as: guavas, avocados, apricots, blackberries and raspberries.
This is an incredibly easy pre-workout snack with no cooking involved whatsoever. Just eat 1/4 to 1/3 of a cup of chickpeas, seasoned with some lemon juice for taste.
A single quarter cup will give you about 10 grams of protein, 30 grams of carbs, and almost 9 grams of fiber!
- EGG WHITES
The fat in egg yolks is metabolized slowly and therefore is more likely to make you feel bloated and sluggish during your workout. That’s why egg whites are a much better pre-workout option. A single egg white provides around 4 grams of protein and no fat!
- DRIED FRUITS
Eating dried fruits are a great option if you only have a few minutes before your workout! Simple carbs will provide you instant energy without weighing you down.
A few recommendations for dried fruits to eat are: dried berries, dried apricots, and dried pineapple. Shoot for around a quarter cup!
- WHOLE GRAIN TOAST
Whole grains — like quinoa and brown rice — are packed with fiber, providing slow-release, sustained energy throughout the duration of a workout.
Topping it off with some jam will provide you with fast-acting simple carbohydrates. Or, you can follow the recipe from the image and add greek yogurt, pistachios, and honey.
- CHICKEN BREAST AND BROWN RICE
If you are working out after lunch or dinner, you may want to eat something that will sit well and provide you with a good deal of usable fuel, and have minimal fat.
The complex carbohydrates in brown rice help sustain energy production, while chicken or tofu will provide protein for muscle repair after your workout.
If you prefer, you can substitute brown rice with sweet potatoes, quinoa, or other whole grains/starchy vegetables. You should definitely avoid rich foods that will take longer to digest and likely make you uncomfortable while exercising.
- GREEK YOGURT
Greek yogurt contains almost double the protein as normal yogurt but about half as much raw sugar as regular yogurt. If you aren’t lactose-intolerant, this should provide an energy boost that’s easy on the stomach.
A comparable high-protein dairy option is cottage cheese.