Pre-workout meal for weight loss: 11 foods to eat before exercise to lose belly fat and gain lean muscle

Pre-workout meals and snacks for weight loss | &nbspPhoto Credit:&nbspThinkstock

New Delhi: Say, you’ve been sweating it out in the gym for months to shed those extra kilos, especially around the middle, but you’re not seeing the desired results you want - of course, poor eating habits could be the culprit here. One common mistake most people make when trying to lose weight is not eating before a workout. Either they don’t know or they forget the essence of food eaten before training. A good pre-workout meal or snack can help you burn more calories and power you through a rigorous exercise session, turning your body into a powerful fat-burning machine and speeding up your weight loss.

So, what exactly should you be eating before a workout? Why exactly is it important to eat right before a workout? These are some of the most common asked questions dieters ask a dietician or fitness trainer. In this article, fitness expert Shivani Patel, Founder of Sculptasse, answers all your questions so that you can make a whole pre-workout nutrition plan for yourself to assist your weight loss. Eating right is as important as exercising if you want to get rid of that stubborn belly fat and achieve your desired fitness goals. Read - Weight loss: 5 best protein powders that will help you lose weight and flatten your tummy

Weight loss: Why is it so important to eat before a workout?

When you’re working out, you are digging in to your body’s energy reserve and draining it all at once. Squatting, dancing, weight lifting, or cardio exercises - whatever it is that you’re doing, all of them require energy. If you want a good workout session, you need to provide your body with the necessary fuel it needs. As stated above, eating the right foods can help your body burn more fat and give you enough power to survive through a workout. However, a lot of people believe otherwise. It’s a myth that you shouldn’t eat anything before a workout. It could actually be detrimental for your health.

When you’re exercising, your body requires a certain level of sugar which acts as a fuel for it. If it doesn’t get enough of this fuel, the body starts converting your own muscle tissue into energy. You want to focus on building muscle and losing fat through workouts, right? So, it’s actually counterproductive to miss out on nutritious meals before a workout. You could also end up feeling slightly dizzy or weak if your body isn’t getting enough fuel for a workout. Read - Green detox juice: The best weight loss drink to get rid of belly fat quickly and naturally

When should you eat before a workout for weight loss?

When you eat your meals is as important as what you eat. If you want to get the best results out of your training sessions, you need to eat complex carbohydrates at least 45 minutes before you head for a workout.

You should avoid eating right before a workout. During a workout, you are putting strain on your muscles. At the same time, if your stomach is also trying to digest food, you will not be able to workout optimally. In fact, you might even end up vomiting if you are doing abdominal exercises.

Fat-burning foods you should you eat before a workout for optimal weight loss

Everyone is always talking about proteins when it comes to a pre-workout meal. But the truth is, you also need carbs and fats to help you through your session and melt body fat. Surprised? Each of them has an important function to play during your workout.

Proteins, made up of amino acids, allow your muscles to rebuild as well as repair. On the other hand, carbohydrates directly affect your blood sugar levels. If you get the right amount of carbohydrates, you can get enough energy to go through a workout, which is essential for a healthy weight loss. Read - Weight loss and high-carb diet: How to lose weight and slim down your tummy with high-carb veggies

Fats are important because they help to maintain optimal hormone levels. They also provide slow-burning fuel which can assist in getting enough energy for long workout sessions. So, the bottom line is clear - you need balanced meals before a workout. Here are some of the best foods for creating balanced pre-workout meals:

Quinoa
Oatmeal with banana and almonds
Couscous
Sweet Potato
Eggs and toast
Yogurt with almonds and nuts
Granola Bar or Bliss Bombs
Whey Protein Shake
Fruit Smoothies
Muesli
Green Apple

Which foods should you avoid before a workout?

When you’re exercising, a large amount of blood is pumped to all the muscles in your body that are working. During this time, your stomach receives less blood flow. So, you do not want you stomach to work hard to digest food when you are exercising. These are some foods that you should absolutely avoid eating before a workout, mainly because they are harder to digest: