Learn WHAT and WHEN to eat before training


When it comes to exercising, it's important that you entas full of energy, but not always easy to achieve. Eating just before exercising can generate discomfort, but doing the opposite, that is, not eating anything, is not the most appropriate. To learn how to make the most of your potential and do your workout to the fullest, stay tuned for these tips.

During all day

Girl drinking water

It is never a good idea to start an exercise session with a water deficit in the body. Make sure you stay well hydrated before, during and after exercise. Always use the same bottle to see how much you drink throughout the day. Keep in mind that the body needs to be hydrated to process the calories , because if it is slightly dehydrated the metabolism slows down.

2 or 3 hours before training

If you are thinking about what you are going to eat before going to train, two things:

  • May 2 or 3 hours before
  • Contains carbohydrates, proteins and fats

An example could be a small portion of lean protein with vegetables, chickpea puree and crisps, or a fruit and nut bar with a small serving of yogurt. Above all, avoid gas-producing foods , such as beans and broccoli, as they can cause discomfort.

1 o 2 hours before training

muesli con leche

As you approach the time to train, carbohydrates should be the base of your snack, with a little protein. The ideal snack can be cereals with skimmed milk or coffee with milk. This snack rich in carbohydrates and proteins will help you feel satisfied and help reduce muscle pain. But if you only have 1 or 2 hours to get going, keep in mind that it should not exceed 200 calories.

15 or 30 minutes before training

If you only have 15 to 30 minutes before starting the scheduled training, it is key to choose a snack small and easy to digest .Your body needs the energy necessary to be able to carry out any physical effort. Restrict this snack only to carbohydrates (15 grams) and light weight: 8-10 candies, a sports drink or a slice of white bread. The key is to eat simple sugars that do not cause discomfort in the middle of training.

Post-workout snack

After half an hour of finishing an intense workout, it is good to eat a sandwich since we mix carbohydrates and proteins . This will help reduce muscle pain and recover the body.

The best snacks after training are some chocolate with yogurt or milk. If you are very hungry or your training was especially intense, an energetic bar with a bit of pineapple could be perfect.

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