What you can eat before training.
The key to eating before a workout is to make sure you have enough energy to fuel the exercise without overdoing it and consuming unnecessary calories. Refusing to eat can cause dizziness or weakness, which can interfere with training or even lead to injury. Although many people can exercise on an empty stomach, each person is different. Be sure to evaluate your own needs to determine whether you need a snack before training. Most people have enough accumulated glycogen in their body to provide a 90-minute workout without the need to eat additional food. This means that one water can be enough for most workouts. But running out of glycogen, the fuel that supports muscle contractions, can put you at risk of severe exhaustion, which causes weakness, confusion and extreme fatigue.
Exhaustion during training is a rarity among ordinary athletes. Endurance athletes who participate in long-distance races, such as marathons or cycling, are more likely to experience exhaustion. It usually takes several hours of continuous high-intensity endurance exercises before an athlete is at risk. To prevent this, it is very important to get adequate nutrition and water before training.
Before training, it is recommended to wait 2-3 hours after a full meal. If you decide to have a snack before training, eat food for 30-60 minutes. Choose foods that are easy to digest, such as carbohydrates and a small amount of protein, to prevent exhaustion or upset stomach.
Good ideas for snacks before training
If you haven't eaten for several hours and want something about an hour before your workout, there are some pre-workout snacks that are more effective than others. Here are some snack ideas that are worth trying before training.
Fruit smoothie
The closer you are to training, the less solid food you need to eat. A pre-workout smoothie can help. Mix half a banana, a handful of berries, 2 tablespoons of protein powder, a few handfuls of greens (optional), which you usually add to a smoothie and 1-2 cups of water in a blender, and you will get a nutritious and satisfying snack before training.
Coconut water
One of the most refreshing snacks before a workout is a glass of plain coconut water. It is full of easily digestible carbohydrates, as well as electrolytes such as potassium.
Almond butter and apples
An apple smeared with almond butter is a hearty snack containing carbohydrates, protein and healthy fats. It is not digested as quickly as a fruit smoothie or coconut water, but many people believe that this is a simple snack before training.
Fresh berries and cottage cheese
Try combining fresh berries with cottage cheese or yogurt to have a quick and easy snack on the run. Again, it will take a little longer to digest, but this will help prolong the workout and relieve you from feeling hungry until you can eat properly after training.
Hard-boiled egg and toast
A boiled egg on top of toast is a great option. It is also an inexpensive and easy-to-prepare snack.
Chocolate milk
Chocolate milk has an ideal ratio of carbohydrates and protein, which helps to restore damaged muscles after a hard workout, and it is often recommended by sports nutrition experts. It can also become a delicious, but simple snack before training.
Do you need a snack before training?
It is not necessary to take food before a short workout. There are many good reasons to avoid eating before a workout, and if you usually consume three regular meals and several snacks a day, you probably don't need to worry too much about adding another snack.
On the other hand, if you have an unusual meal schedule, skip meals or seriously exercise at the peak of training, you may need to be more careful about what and when you eat before training.
Carefully study your daily routine, eating habits and diet before you automatically start consuming extra unnecessary calories before training, simply because you have heard that it is important to eat something before training. Most people don't need a sports drink, an energy bar, or special snacks to boost energy before a quick workout. But if you're hungry and haven't eaten in hours, a light and healthy snack may be all you need for a 45-60-minute workout.
Frequently Asked Questions
What are the right snacks after a workout?
You should aim to eat about 30-60 minutes after your workout. What you eat after a workout should correspond to the ratio of proteins and carbohydrates 1:4. Many energy bars contain this ratio. If you prefer whole foods to processed ones, try a bagel with peanut butter or low-fat cheese.
You can also make smoothies from milk, fruit and nut butter; a banana with a tablespoon of peanut butter; fruit and yogurt. As a particularly satisfying snack, try pita bread or chips with hummus; omelet with whole-grain flour croutons and avocado; or canned tuna with breadcrumbs. Chocolate milk also helps to minimize the risk of muscle damage. Of course, you also need to restore the fluid balance in the body with more water.
What snacks are there before training for runners?
Runners should consume carbohydrates and a little protein before jogging. Choose apple slices with nut paste; a whole banana; whole-grain crackers with a little cheese; fruit smoothies with milk or yogurt; pineapple slices with cottage cheese; pretzels with hummus; hard-boiled eggs or fortified cereals with skimmed milk. As with other forms of exercise, runners should drink plain or coconut water.
What foods should I eat before bodybuilding?
Bodybuilders should feed their strength training with carbohydrates and proteins, paying special attention to protein. Options include rice cakes with peanut butter or sliced avocado; pretzels and cheese; lean chicken or turkey breast; whipped whites; whole fruits such as oranges, strawberries or bananas; dried fruits and oatmeal. You can also mix whey protein powder with a fruit smoothie to get an extra protein boost to stimulate muscle growth and help with post-workout recovery.
Result
A good snack before a workout can be a great way to fuel a workout, but it's not always necessary. Keep in mind that general nutrition is no less important. If you focus on a balanced diet with a combination of proteins, carbohydrates and healthy fats from whole foods rich in nutrients, you will have enough energy to stay healthy and withstand workouts. Remember that water is also important. Make sure that you drink a lot of water to make up for the loss of fluid during your workout.
