There are meals that provide energy before training, which are absolutely necessary. But which foods should we eat before training? An what is the schedule to do it and avoid some stomach discomfort? All these questions can be answered easily by reading on and learning everything you need to know about meals that provide energy.
Should I eat before a training session?
Yes, experts say whether or not you should eat before a training session depends on the type of workout, time of day and how your body responds to the type of food you plan to eat.
Most of the time, yes, eating should be done before training. However, there are exceptions, if we’re going for a light walk in the morning, we won’t expend the same energy as if we were doing a HIIT training in the afternoon, so it is not as necessary, on this occasion, with eating before training.
Dietician Jennifer Maeng says that eating a small, healthy snack before exercise can give you a better chance to make the most of your workouts.
How long before a workout should you eat?
Having exercised on an empty stomach before, it can feel bad when your heart rate starts to rise. However, at the same time, even if you’ve eaten just before your workout, you’ve probably experienced severe nausea and even vomiting.
Then when should you eat before training? It is just a matter of time. Do not eat too much before a workout. Remember, you can’t eat before a training session either. This is why it is recommended that you should eat between 30 minutes and three hours before a workout, according to what you are going to eat. If it is a lighter meal, it can be eaten closer to the start of the workout. If it’s a heavier meal, you should eat it earlier.
No matter what you eat, however, or if it’s an energy-boosting meal, it should be eaten at least 30 minutes before you start training, so that the food feels settled.
What are the meals that provide energy before training?
A key to preparing meals that provide energy before training is to look for foods that are easy to digest. This includes foods that are high in carbohydrates and low in protein and fat.
While carbohydrates are often assumed to be the enemy, they are actually the nutrient that gives us the most energy, especially before a workout.
Muscles use adenosine triphosphate (ATP) as an energy source for exercise. Carbohydrates, proteins and fats can be converted into ATP. Generally, carbohydrates are the most available and are easily converted. They are also one of the only fuels that can be used anaerobically or without oxygen. Making them the main source of fuel for high-intensity training.
As for protein, it is also advisable to consume it before a workout. Such proteins help to repair and develop the muscles while helping to maintain satiety.
The best meals that provide energy before a workout
Importantly, not all foods and meals are the same. And when it comes to selecting the best energy-giving meals before your workout, you should opt for healthier snacks. On this basis, with this list you will find a variety of meals that provide energy before training that are recommended by specialists.
Banana with peanut butter
As well as being an easily digestible food, bananas also contain potassium, which is important for providing nutrients and preventing fatigue.
Toast with nut butter
A toast in the toaster and spread with a spoonful of nut butter, can be almond, cashew or peanut butter. In this way, you will get a good balance of fibre and some protein with the nut butter. For even more taste and healthy goodness, add some berries or banana slices on top.
Oatmeal with fruit
Oats are high in carbohydrates and low in ingredients, making them a great source of energy for exercise. When you add fruit to the mix, you get a good sugar boost, along with another easily digestible carbohydrate portion, making it one of the best meals that provide energy before you work out.
Balanced shake
Shakes made with one cup of fruit and two cups of vegetables are excellent before a workout. They are loaded with easy-to-digest carbohydrates, along with fibre and other healthy nutrients.
Boiled egg with toast
A hard-boiled egg is a good source of protein and toast will add the necessary carbohydrates to energise your workout. It can be spread on toast with a pinch of salt and pepper. Alternatively, you can add a little avocado to make your pre-workout meal even tastier.
Dried fruit with mixed nuts
Since fruit is a high source of easily digestible carbohydrates, dried fruit is another great idea to eat before training. Combine it with mixed nuts for an extra touch of protein and flavour.
Whole grain cereal bar
These are an easy and quick alternative to meals that provide energy before training. Many fiber-rich, whole-grain bars are available on the market. They tend to be lightweight and provide energy for training. All you have to do is pay close attention to the ingredients. Make sure they do not contain added sugar, in any of these forms. As you’ve seen, there are many meals that provide energy before training and are very easy to prepare. The only thing you need to consider is the time you consume them.
ALFA