Importance of Protein and Fat When Working Out | House of Gains

Importance of Protein and Fat When Working Out


When it comes to your workout regimen, there are a number of things that can help you succeed. Some of these are called macronutrients, and they are great to consume as a pre-workout meal. The three macronutrients are protein, carbohydrates, and fat. Your fitness goals will determine which you focus on consuming. Two macronutrients are particularly important. Let’s focus on the importance of protein and fat when working out.


Are you looking to build muscle? Then proteins are your go-to macronutrient. Proteins provide your body with amino acids, which are essential to bodily functions. They also aid in building, maintaining, and repairing muscle fibers. Eating a meal containing a significant amount of lean proteins can help improve your workout performance.

For example, let’s take a look at resistance training. Intense resistance training damages the muscles. Consuming lean proteins increases the number of amino acids in your system. During and after a rigorous workout, amino acids reduce this deterioration and stimulate muscle growth. Both of which lead to a quick turnaround time as your body naturally goes to muscle repair mode.

Anyone looking to increase muscle mass should be diligent with not only consuming proteins before a workout but making them a part of their daily diet.

The following are some protein-rich foods to consider:

  • Fish, such as salmon and tuna
  • poultry, such as chicken and turkey
  • nuts
  • beans
  • lentils
  • eggs
  • soy


Your body relies on fats to provide the energy needed for muscle activity. Medical professionals have traditionally advised against consuming meals high in fat before exercise. The key here is to consume heart-healthy fats and do so in moderation. Fat has one drawback as it contains twice the number of calories as carbohydrates and proteins, so you need to be careful you do not over consume them.

For a pre-workout energy boost, fats are ok if they are the right ones. Avoid saturated and trans fats. Some fatty foods are very beneficial and nutritious. A few include:

  • avocados
  • nuts and seeds
  • olive oil
  • fatty fish including salmon, halibut, mackerel, sardines, and trout

When to eat

Ideally, to gain the maximum benefits, you will want to eat a meal rich in macronutrients around 2 to 3 hours before exercising. Waiting these few hours after eating will allow the body to digest and utilize them properly.

Let’s also not forget supplements. They are a quick way to add these valuable macronutrients to your diet easily and conveniently. Check out what we have to offer at House of Gains.

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