Carbs or protein before workout: Know which one to eat

Exercising without fueling your body with proper and adequate nutrition can be a disservice to your health. You also need to make sure to recover fast after each workout. Foods rich in carbohydrates and protein can help you perform better and recover fast after working out. Carbohydrates are made up of sugar molecules, which are ultimately used as energy. Proteins are more like building blocks of body tissues that help in our body’s muscle repair and growth. That’s why there are many protein shakes and supplements that you can consume before working out. But you also need to boost your energy before sweating it out. So, should you eat carbohydrates or protein before working out?

What are carbohydrates?

Carbohydrates, one of the three major macronutrients found in food, alongside fats and proteins, are made up of sugar molecules, which the body breaks down into glucose to use as energy, explains nutritionist Haripriya N.

Carbohydrates are found in three main types:

• Sugars: Simple carbohydrates found in fruits (fructose), vegetables, milk (lactose), and refined sugars.
• Starches: Complex carbohydrates found in foods like bread, rice, and vegetables like potatoes and corn.
• Fibers: Indigestible carbohydrates found in fruits, vegetables, whole grains, and legumes.

What are proteins?

Proteins are large, complex molecules made up of amino acids, which are the building blocks of body tissues. They are essential for various bodily functions and are found in every cell of the body. Sources of protein include fish, chicken, egg, dairy products, beans, lentils, nuts, and seeds.

Should you eat carbs or protein before working out?

Both carbohydrates and proteins play essential roles in pre-workout snack, which refers to the food and beverages consumed before engaging in physical exercise, says the expert.

1. Carbohydrates

Carbohydrates are the primary source of energy for high-intensity and endurance workouts. They are broken down into glucose, which serves as fuel for your muscles during workout. Carb intake before and throughout strength training promotes stable blood sugar levels and higher levels of glycogen (the stored form of glucose), as per a study published in the Journal of the International Society of Sports Nutrition in 2022. You can eat the following carbohydrate-rich snacks:

• Banana is easy to digest and provides quick energy
• Oatmeal, a slow-digesting carb, is good to provide sustained energy.
• Whole grain toast with jam combines complex carbs with simple sugars for immediate and long-lasting energy.
• Energy bars are convenient and often formulated to provide a balanced mix of carbs and other nutrients.

Thirty to 60 grams of carbohydrates can be consumed at least an hour before working out.

2. Proteins

Consuming protein before a workout provides amino acids that help prevent muscle breakdown, promote muscle repair, and support muscle growth, says Haripriya. Proteins can also contribute to energy supply, especially during prolonged or low-intensity workouts.

Examples of protein-rich snacks are:

• Greek yogurt, which is high in protein and easy to digest.
• Protein shakes are quick and convenient, especially when combined with a carb source like banana.
• Boiled eggs are portable and provide a good amount of quality protein.
• Nuts provide protein and healthy fats, though they should be eaten in moderation to avoid gastrointestinal discomfort.

About 10 to 20 grams of protein will be sufficient to aid in muscle repair and growth, says the expert. You can mix up the two, but the majority of nutrients in a pre-workout snack should come from carbohydrates. Some amount of protein should be consumed, but not much, as it takes longer to digest.

Combining carbohydrates and proteins

If you want a balanced pre-workout snacks, you can go for the following –

• Whole grain bread with peanut butter: 1 slice of bread (12 grams of carbs) with 1 tablespoon of peanut butter (4 grams of protein)
• Yogurt with berries: 1 cup of Greek yogurt (10 grams of protein) with 1/2 cup of berries (15 grams of carbs)
• Apple slices with almond butter: 1 medium apple (25 grams of carbs) with 1 tablespoon of almond butter (3 grams of protein)
• Smoothie: 1 banana (27 grams of carbs) with 1 scoop of protein powder (20 grams of protein) and 1 cup of almond milk (1 gram of protein)

Consume your pre-workout meal or snack 60 minutes before exercising to allow for digestion and to ensure that energy is available during the workout.

What are the side effects of overeating carbs or protein before a workout?

Consuming carbohydrates and proteins before a workout is beneficial, but overeating them can be bad for you:

• Excess carbohydrates can ferment in the digestive tract, leading to gas and bloating.
• Overloading on carbs can cause discomfort and cramping during physical activity.
• Consuming too many simple carbs can cause a rapid spike in blood sugar followed by a quick drop, leading to fatigue and reduced performance.
• Excessive carbohydrate intake can lead to a large insulin release, which may result in hypoglycemia (low blood sugar) during your workout.
• Consuming more carbohydrates than your body needs can contribute to an excess calorie intake, potentially leading to weight gain over time.
• High protein intake can cause bloating and gas, especially if the protein source is rich in fiber or hard to digest.
• Large amounts of protein can be hard on the digestive system, leading to nausea or stomach upset.
• High protein intake can increase water loss through urine, leading to dehydration, which can negatively impact workout performance.

Your body needs carbohydrates and proteins to help optimise your workout performance, provide sustained energy, support muscle repair, and minimise fatigue. But make sure to eat more carbohydrates, as they can quickly fuel the body.