Just as a car needs fuel before shorter or longer trips, so a person needs their own fuel in the form of food and drink before physical activity, so that exhaustion and a throbbing stomach do not occur during training. However, it is also not recommended to eat any food before training, because ill-considered diet can have the opposite effect - fatigue and a feeling of heaviness, which will make physical activity painful.
It is important not only what you plan to eat, but also when you do it, because it is recommended to have a meal no later than 1-3 hours before training. You can safely eat a small snack 30 minutes before the workout, but after that you should refrain from eating until the end of the workout.
Oatmeal porridge with milk and fruit or berries: If the workout is scheduled in the morning, then there will be no better food to start the day than the classic oatmeal porridge with fruit or berries and milk. If you want to give the porridge an extra dose of protein, as well as enrich its taste, then add a little protein powder to the porridge. In this combination, your body will digest carbohydrates more slowly and your blood sugar will be more stable, so you will feel an influx of energy for longer.
Fruit smoothie: Your favorite fruits and berries, unadulterated yogurt, water and ice - these are the ingredients for a perfect smoothie to enjoy before a workout. It is easy to digest, so you will not feel heaviness during training, as well as it has a high water content, which your body needs at all stages of training: before, during and after. Smoothie will be a good solution, especially in summer, when due to the heat often do not want anything thorough, but want to take a dose of energy before training.
Mixture of dried fruits and nuts: When there is no time or desire to cook, you can settle for a nut / dried fruit mixture, which will not only provide the necessary energy, but also nutrients important for the body and health. Even a simple blend of just raisins and almonds will give you a fast charge of energy, protein and heart-friendly unsaturated fatty acids. It is also worth mentioning that almonds have a high content of antioxidants, which can help achieve better training results.
Coffee and apple: Not without reason, almost all pre-workout drinks contain caffeine, as it allows you to train longer without experiencing muscle pain, provides support for burning fat, improves concentration, as well as promotes muscle recovery after training. To avoid disrupting your sleep, it would not be advisable to drink coffee before your evening workouts, but before your morning and noon workouts, coffee will help you improve your performance without disrupting your sleep. Juicy apple, which you condemn with coffee, will give you high-quality carbohydrates and also a feeling of a full stomach.
Banana: If you have a very short time left until the planned workout, but do not want to go to it on an empty stomach, then on the way to the workout eat a banana. Bananas are high in easily digestible carbohydrates, so during physical activity they will not cause a feeling of heaviness. They also contain a lot of manganese, magnesium, vitamin C, vitamin B6, antioxidants, as well as potassium, which helps prevent muscle cramps.
Peanut butter and jam buns: Or is this American favorite snack made in your home? It can be safely eaten before training, because peanut butter and the carbohydrates in the jam will provide the muscles with the energy they need during training, but the proteins found in peanuts will provide a feeling of satiety and help refrain from various post-workout temptations that are not unfamiliar to us all. In addition, some studies have even found that eating peanut butter can help you better control your weight, as it is high in fiber, protein and healthy fats, which makes you feel full and prevents you from overeating.
And, of course, do not forget about water - it should be used before, during and after the workout. Especially if you are expecting an intense workout in which you plan to sweat well.
Have a delicious meal and a successful workout!Sources: WebMd; Runners World; Time; Healthline