What to Eat Before Training?
Pre-workout nutrition plays a crucial role in providing energy and maintaining performance during exercise. What you consume not only influences your strength and endurance but also impacts your well-being during and after your workout. In this article, we'll explore which foods to choose based on the time available before your workout, ensuring you have maximum energy and stamina.
Why is pre-workout nutrition so important?
Pre-workout foods serve as a supplement for the body, helping to prevent premature fatigue, dizziness, and gastrointestinal discomfort. Proper dietary choices can ensure a consistent energy supply and protect muscles from catabolism.
However, the key to an effective pre-workout is to consider the time between your meal and exercise. Consider the best options based on your available time.
If you have more than 1 hour before training
When there's a longer gap between meals and training, it's best to choose foods that release energy gradually and sustainably. Here, a combination of carbohydrates and light proteins is the best choice.
Food suggestions:
✅ Complex Carbohydrates: oats, sweet potatoes, whole grain bread, quinoa
✅ Light Proteins: natural yogurt, boiled egg, skim cheese
✅ Fruits and Combinations: banana with oats, apple with peanut noodles, milkshake with fruits
These foods ensure a constant flow of energy without causing sudden fluctuations in blood sugar levels, which improves endurance and performance.
If you have less than 1 hour before training
With limited time, the focus should be on easily digestible foods that provide quick energy without overloading the stomach. Faster-digesting carbohydrates are ideal here.
Food suggestions:
✅ Fruits: banana, dates, apple, raisins
✅ Quick Snacks: Whole wheat toast with honey, fruit smoothie with yogurt
✅ Natural Energy Drinks: black coffee or green tea (optional)
These options ensure a quick supply of glucose for the start of your workout, without causing gastrointestinal discomfort.
What to do before training?
While some foods are healthy, not all are ideal for pre-workout. Avoiding certain types of foods can prevent discomfort and improve performance.
❌ Excess fats: make digestion difficult and can cause a feeling of heaviness in the stomach
❌ Organic sugar: can cause glucose spikes followed by sudden drops, causing early fatigue
❌ Highly fibrous foods: can cause abdominal discomfort during exercise
Conclusion: Boost Your Workout with the Right Nutrition
Choosing the right pre-workout meal makes all the difference to your performance and well-being. Tailor your meal to the time available before your workout to ensure your body has the best fuel for each workout.
Yasminn Dias
Nutrition Consultant - PROFIZIC