What to eat before a workout and when to eat it

These work to reduce deterioration, synthesize muscle proteins, and stimulate growth.Consuming 20–30 grams of protein before a workout can result in an increased rate of muscle protein synthesis that lasts for several hours.The following are some examples of healthful foods that are rich in protein:Anyone interested in gaining muscle should ensure that they receive an adequate overall daily protein intake.Research has consistently shown that consuming between 1.6 and 1.8 grams of protein for every kilogram of bodyweight is sufficient for building muscle.Many sources recommend consuming more, but any additional protein is unlikely to make a significant impact on muscle mass.Carbohydrates are an essential energy source.Consuming the right amount of carbohydrates before a workout will ensure that the body has enough energy to perform well.This is true for people engaging in cardiovascular and resistance exercises, among other kinds.However, different types of carbohydrates will have a different impact:Complex carbohydrates have a number of advantages, for example:The body digests complex carbohydrates more slowly than simple carbohydrates.To increase energy ahead of a workout, a person should consume complex carbohydrates 2–3 hours in advance, and any simple carbohydrates 30–60 minutes in advance.Below are some examples of healthful foods that contain complex carbohydrates:Fruits provide the best source of simple carbohydrates before a workout.