Protein Versus Carbs For Workout Fuel

There is on going debate within the fitness community as to the best source of workout fuel. This argument takes place both in gyms and online fitness forums and is a source of fierce disagreement from both sides.

While experts almost unanimously agree that athletes and fitness buff should be consuming high carbohydrate meals prior to exercises, some dissenters have argued that protein is of greater importance prior to a workout and will result in increased performance.

Those that advocate for protein as a workout fuel frequently argue that our body does not require carbohydrates and that in their absence, our body is able to switch to burning body fat for energy, which will be beneficial for both performance and body fat loss.

While it is indeed true that our body does not strictly require carbohydrates, the scientific literature clearly demonstrates that our bodies perform significantly better on carbohydrates when engaging in all, but the most sedate physical activities.

Also these protein advocates fail to recognize that body fat loss is impacted by far more than just a pre-workout meal, with consuming fewer calories than you expend on a regular basis having by far the biggest impact on body fat loss.

What Does The Science Say?

Experts claim that the weight of scientific evidence is firmly on their side regarding carbohydrates being the ideal source of fuel for a workout. They argue, and rightly so that carbohydrates are able to provide our bodies with a rapidly available source of energy that will result in better performance than protein based meals, which are a highly inefficient source of workout fuel.

Consuming carbohydrates is beneficial prior to exercise as they can quickly fill our muscles with glycogen (the storage form of carbohydrates) and when we exercise our muscles can then draw on these stores to fuel our workouts.

Pre-Workout Meal Ideas

The best available scientific research advocates for consuming a carbohydrate rich meal 3-4 hours prior to engaging in intense physical activity. This extended period prior to exercise aims to allow the meal to begin being digested and move from the stomach to the small intestine, to preventing unwanted gastrointestinal side effects such as nausea, vomiting and diarrhoea during exercise.

Those who can tolerate eating closer to physical activity are also recommended to consume another carbohydrate rich snack 1-2 hours prior to a workout.

These meals and snacks need not be solely carbohydrates, but rather feature predominately carbohydrates with some protein and minimal fat, as protein and fat slows digestion significantly.

Best Pre-Workout Foods

Oats

1 cup of plain oatmeal, at least 30 minutes before exercise is a great option for pre-workout food because it has a high amount of fiber and this means that the much needed glucose from the carbohydrates will be slowly released into the bloodstream as you are exercising for a nice and steady stream of energy. Oats also provide B vitamins that help to convert carbohydrates into energy.

Fruit Smoothies

Smoothies made with fruit, plain yogurt and fruit juice have both carbs and high quality protein. They are also easy to consume and they digest quickly. The carbs they provide quickly become workout fuel, and the protein is used post-workout to prevent muscle damage.

Bananas

Bananas are a super fuel food that provide digestible carbohydrates and also loads of potassium that helps to maintain nerve and muscle function. A good combination is a medium banana and 1 cup of Greek yogurt 30 minutes before exercise, and especially for those who workout first thing in the morning.

High Quality Pre-Workout Meals And Snacks Include:

Meals (in small portions)

• Pasta with a tomato based sauce
• Chicken and salad roll
• Whole grain breakfast cereal with low-fat milk
• White rice with a small serving of chicken and grilled vegetables

Snacks

• Low fat milk with a piece of fruit
• Peanut butter on whole grain toast
• Fruit salad with plain yogurt
• Nuts and fresh fruit
• Whole grain toast with honey or jam
• Whole grain toast with hard-boiled egg

What To Avoid Before Your Workout

• High fat foods will backfire during workouts because they will leave you sluggish and can result in cramps because fat leaves the stomach very slowly.
• Simple carbs, like those from candy or raw sugar will result in a sugar rush that will end up in a crash during exercise and will not provide lasting energy to serve you through the entire workout like complex carbs do.

• Small meals are best because overeating can cause you to be sluggish, and can increase risks of indigestion, nausea and even vomiting.

Take Home Message

Experts agree that carbohydrate rich foods are vastly superior to high protein meals as a source of workout fuel. This is because exercising muscles need a rapidly available source of glucose to perform at a high intensity.

Those who forgo carbohydrates in favour of protein are likely to quickly find themselves fatigued and performing at suboptimal levels. Choosing suitable carbohydrate rich meals and snacks for workout fuel is easy and the ideal option for those athletes who want to perform at their very best.

Carbohydrate based meals will also be better tolerated by most as they can quickly pass the stomach, which will lower the risk of experiencing unpleasant gastrointestinal side effects, such as nausea and vomiting during an intense workout.

Make sure to take your nutrition seriously because food fuels your workouts and when you have the proper fuel you can reap all the great benefits of high performance workouts.

Living a sedentary lifestyle can lead to less concentration and poor circulation to name just a couple of side effects.

Not only that, but long periods of sitting still can also weaken your muscles.

The more hours that you sit, the more you increase your chances of developing a serious disease such as diabetes or cancer.

You're also at greater risk for heart attacks, higher blood pressure and depression.

Learn more in our comprehensive guide here:Exercise for Sedentary People

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