According to sports nutritionists, the best high carbohydrate pre exercise food


Oatmeal is a great Pre Workout meal or snack. Getty

Eating before exercise is a good way to help you perform at your best.

Dr. Mike Molloy said that choosing simple carbohydrates for top athletes to get fast energy, sports nutritionists.

A good choice is oatmeal, fruit or white rice and some ground chicken.

Dr Mike Molloy, sports nutritionist and founder of M2 performance nutrition, told insider that eating before exercise is an effective way to replenish energy and improve performance.

Moloy says food provides a direct source of available energy. Carbohydrates are a wise choice.

“The combination of carbohydrates and proteins before exercise has been shown to improve training adaptability and support faster recovery between exercises,” he said, adding that they also support a healthy immune system.

Carbohydrates, such as instant oatmeal or a piece of fruit, can help you boost your energy before exercise.

There is no panacea for pre exercise food

When it comes to what and how much you should eat, the type, duration and intensity of exercise and movement all play a role.

Longer exercise usually requires more food than shorter exercise.

“In contrast, very short but intense exercise is likely to be fueled entirely by the energy storage already present in the muscle fibers of the previous meal,” moloy said. “However, snacks before exercise may still have some benefits for the nervous system.”

Everyone’s needs will be different.

“In general, carbohydrate and protein snacks (low fat and low fiber) are the best and most beneficial compared to high-fat snacks or meals,” moloy said. “Foods that break down easily, often called ‘fast carbohydrates’, are usually the best.”


White pasta and bread release energy quickly. Getty / Cathy Scola

“Fast carbs” include white pasta, bread and rice, not brown or whole grains, which release energy more slowly.

‘how long you should eat before exercise depends on when your last meal is,’ said Molloy, who works with top athletes in various sports.

“If you eat a meal and a large carbohydrate two to three hours before exercise, a small snack 30 to 45 minutes before exercise is enough,” he said.

If it’s a long time from the last meal, you don’t need to eat more, but you should eat carbohydrate based snacks early because its benefits are more obvious. Molloy recommends something simple and light, not something heavy in your stomach.

The best pre exercise foods contain carbohydrates

Moloy says there’s nothing wrong with using smaller versions of meals as pre exercise fuel, such as chicken and white rice with some kind of sauce.

He said, “I like oatmeal, oatmeal and milk best.”.

Other good sources of carbohydrates consumed 30-45 minutes before exercise include:

Applesauce or other types of fruit puree

Instant oatmeal

greek yogurt

A piece of fruit

Molloy has previously told insider that one of the biggest mistakes an active person can make is eating a low carbohydrate diet because it limits your performance and can lead to muscle loss and flu like symptoms.

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