What to eat before workout:

Introduction:

Diet is the most essential for developing energy for the workout. Food can increase your energy level to get ready for performing exercise and building muscles. The optimal time for consumption food is 1-2 hours before a workout to full up the body with energy

Fruits:

They are very important, when they dilate blood vessels and thus carry more oxygen and get rid of toxins, in addition, they provide the body with sugar that fuels the body with energy immediately.

Bananas and oranges are good choices, while bananas provide the body with simple and complex carbohydrate in addition to energy and slow down digestion rather than the energy they provide it throughout the workout.

Complex carbohydrate:

Long-term energy; pre-workout meal should have a large number of complex carbohydrates like oatmeal, cereals, pasta or potatoes.

Energy from complex carbohydrate stored as glycogen in muscles and fat tissues.

As you start to exercise, your body uses energy from simple carbohydrate while using energy from glycogen stores upon exhaustion provide more energy during the workout.

Protein:

Protein is very important before exercise, in order to maintain nitrogen balance and muscle repair and growth for tissues.

Consumption of protein is really important to fuel with energy and assuring important nutrient for muscle repair.

In addition, it avoids hunger. Best choices: chicken breast and turkey.

Snacking:

Continuous feeding throughout the day is really important to replenish glycogen stores as a low level will result in muscle breakdown. Feed your body 2-3 hours throughout the day to assure needed energy.

Sources:

https://www.livestrong.com/article/232468-foods-to-eat-before-a-workout-to-increase-energy

https://www.mouthsofmums.com.au/what-is-more-important-diet-or-exercise/