Exercising without giving your body proper and adequate nutrition can be harmful to your health. You also need to ensure that you recover fast after each workout. Foods rich in carbohydrates and proteins can help you perform better and recover faster after a workout. Carbohydrates are made up of sugar molecules, which are eventually used as energy. Proteins are like the building blocks of body tissues that help our body repair and grow muscles. This is 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 proteins before working out?

What are carbohydrates?

Nutritionist Haripriya N. explains that carbohydrates, one of the three major macronutrients found in food along with fat and protein, are made up of sugar molecules that the body breaks down into glucose to use as energy.

There are mainly three types of carbohydrates:

• sugarSimple carbohydrates are found in fruits (fructose), vegetables, milk (lactose) and refined sugars.
• StarchComplex carbohydrates are found in bread, rice, and vegetables like potatoes and corn.
• FibersIndigestible carbohydrates are 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, eggs, dairy products, beans, lentils, nuts and seeds.

Should You Eat Carbohydrates or Protein Before a Workout?

The expert says that both carbohydrates and proteins play an important role in a pre-workout snack, which refers to food and beverages consumed before engaging in physical exercise.

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 workouts. According to a study published in the Journal of the International Society of Sports Nutrition in 2022, carb intake before and during strength training promotes stable blood sugar levels and higher levels of glycogen (the stored form of glucose). You can eat the following carbohydrate-rich snacks:

• Banana is easy to digest and provides instant energy
• Oatmeal, a slow-digesting carbohydrate, is good for providing sustained energy.
• Whole grain toast with jam contains complex carbohydrates combined with simple sugars, providing immediate and long-term energy.
• Energy bars are convenient and are often formulated to provide a balanced mix of carbohydrates and other nutrients.

30 to 60 grams of carbohydrates can be consumed at least one hour before exercise.

2. Protein

Haripriya says that consuming protein before a workout provides amino acids that help prevent muscle breakdown, promote muscle repair, and aid muscle growth. 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 carbohydrate source like a banana.
• Boiled eggs are portable and provide a good amount of quality protein.
• Nuts provide protein and healthy fats, although they should be eaten in limited quantities to avoid gastrointestinal discomfort.

Experts say that about 10 to 20 grams of protein will be enough to aid muscle repair and growth. You can mix the two, but most of the nutrients in a pre-workout snack should come from carbohydrates. Some amount of protein should be consumed, but not too much, as it takes longer to digest.

Combination of carbohydrates and proteins

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

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

Eat your pre-workout meal or snack 60 minutes before exercise to allow for digestion and to ensure energy is available during exercise.

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

Consuming carbohydrates and protein before a workout is beneficial, but consuming too much of them can be harmful for you:

• Excess carbohydrates can cause fermentation in the digestive tract, leading to gas and bloating.
• Excessive intake of carbohydrates can cause discomfort and cramps during physical activity.
• Consuming too many simple carbohydrates can cause a rapid rise in blood sugar followed by a rapid drop, which can lead to fatigue and decreased performance.
• Excessive carbohydrate intake can cause excessive insulin secretion, resulting in hypoglycemia (low blood sugar levels) during your workout.
• Consuming more carbohydrates than your body needs can lead to excess calories, which may lead to weight gain over time.
• Excess protein intake can cause bloating and gas, especially if the protein source is rich in fiber or difficult to digest.
• Excessive amounts of protein can have a bad effect on the digestive system, causing nausea or upset stomach.
• Higher protein intake may increase water loss through urine, leading to dehydration, which can negatively impact workout performance.

Your body needs carbohydrates and protein to improve your workout performance, provide sustained energy, aid muscle repair, and reduce fatigue. But make sure you eat more carbohydrates, as they can fuel the body quickly.