What to eat before training and what not to eat?

When it comes to achieving peak performance in training, nutrition plays a key role. So what to eat before training is a question many people ask.

Making good choices is what will ensure the supply of energy needed for optimal performance, in addition to influencing post-exercise recovery, for example.

So what are the good options and what should be avoided? And besides, how long before training do you need to eat?

Understand how to feed your body correctly to perform in training in a healthy and efficient way.

What to eat before training?

According to the Brazilian Society of Exercise and Sports Medicine (SBME), the meal before training should be:

• enough fluids to maintain hydration;
• low in fat and fiber to facilitate gastric emptying;
• rich in carbohydrates to maintain blood glucose and maximize glycogen stores;
• Moderate in the amount of protein and should be part of the athlete’s eating habits.

Studies also support the carbohydrate requirement of this meal. One article A review by researchers at the University of Sydney has shown that carbohydrate intake can improve endurance exercise performance.

In the search, 50 previous single- or double-blind randomized studies on carbohydrate intake and resistance exercise were evaluated.

These data provide evidence that carbohydrate consumption can improve endurance exercise performance in adults.

In this sense, the Brazilian Society of Exercise and Sports Medicine also advises that carbohydrate consumption should be sufficient to maintain blood glucose and maximize glycogen stores, and should be part of the athlete’s eating habits.

But then, what are these carbohydrates that should be consumed? Below, see some recommendations from experts heard by CNN.

But also remember to count on the support of a nutritionist when planning your diet, especially in relation to quantity.

Banana

Banana is a pre-workout food that works as a great source of natural carbohydrates, potassium and vitamins.

It provides quick energy due to the natural sugars in it, as well as helping to prevent muscle cramps during exercise.

It is also possible to combine the banana with a protein source, such as yogurt, peanut butter or whey protein, to increase the benefits and satiety.

When it comes to what to eat pre-workout to gain mass, protein is always a good option.

Tapioca with eggs

Tapioca is an easily digestible food made from cassava. It is a source of simple carbohydrate with a high glycemic index, that is, it is absorbed quickly by the body and raises blood glucose.

Eggs are a source of high biological value protein, which helps with muscle synthesis and repair.

They are an option of what to eat pre-workout to gain mass, however, moderation is also needed.
Fruit salad

Fruit salad is a pre-workout option that provides a variety of vitamins, minerals and antioxidants from fruit, as well as natural carbohydrates for energy.

All this is essential to provide energy, but also to hydrate the body, improve blood circulation and prevent oxidative stress.

Other food options that can be added to fruit salad are oatmeal, chia or honey.

granola bar

Granola bars are a practical option and rich in complex carbohydrates, fiber and nutrients.

Look for bars with natural ingredients like nuts, seeds and dried fruit for a healthy pre-workout snack.

However, it is important to pay attention to the label of industrialized granola bars, as many of them contain excess sugars and fats, which can harm training and health.

The ideal is to opt for granola bars without sugar or with natural sweeteners, such as honey or xylitol, and with healthy ingredients, such as oats, nuts, dried fruits and seeds.

jelly sandwich

A wholewheat jelly sandwich on wholewheat bread is a quick and simple option for those looking for a pre-workout snack.

The bread provides slow-digesting carbohydrates, while the jam offers natural sugars for an immediate energy boost.

Although the jelly is absorbed quickly, the second is a source of complex carbohydrate with a low glycemic index, that is, it is absorbed slowly by the body and keeps blood glucose stable.

Açaí

Acai is a fruit rich in antioxidants, fiber and healthy fats that can work as one of the pre-workout foods.

It provides sustained energy due to the carbohydrates present, as well as offering anti-inflammatory benefits.

As it is a food with a high energy value, it can contribute to muscle mass gain and muscle recovery.

However, it is important to pay attention to açaí side dishes, as many of them contain excess sugars and fats, which can harm training and health.

oatmeal porridge

Oats are an excellent source of complex carbohydrates, soluble fiber and plant-based protein — essential for providing energy, balancing blood sugar and promoting muscle recovery.

Porridge can be an option to eat as a pre-workout, as it provides satiety, providing gradual energy during training.

You can also vary the ingredients in your oatmeal to increase the benefits and flavor. For example, add banana, cinnamon, cocoa, honey, peanut butter, yogurt or whey protein.

Yogurt with red fruits

Yogurt is rich in protein and calcium, being an option that helps in muscle building and bone health.

Berries like strawberries and blackberries add antioxidants and natural carbohydrates.

They are also sources of simple carbohydrates with a high glycemic index, that is, they are absorbed quickly by the body and raise blood glucose.

Toast with Peanut Butter

This is an option rich in carbohydrates, proteins and good fats, which are essential to provide energy, balance blood sugar and promote muscle recovery.

Toast is a source of complex carbohydrate with a low glycemic index, that is, it is absorbed slowly by the body and keeps blood glucose stable.

Peanut butter is a source of high biological value protein and unsaturated fats, which help prevent muscle catabolism and improve blood circulation.

Orange juice

Orange juice has carbohydrates, vitamin C and potassium, nutrients that help provide energy, hydrate the body, improve immunity and prevent cramps.

Vitamin C is an antioxidant that fights free radicals generated by exercise and helps with collagen synthesis.

Potassium is a mineral that regulates the balance of water and electrolytes in the body and participates in muscle contraction. It is also possible to mix other fruits.

What to avoid eating pre-workout?

In pre-workout, it is important to avoid foods that can cause gastrointestinal discomfort, impair digestion or provide energy in a very quick and transient way.

According to experts heard by CNN, some foods that can be avoided before training include:

• fatty : foods with a high fat content, such as fried foods and foods high in saturated fat, can cause a feeling of heaviness in the stomach and make digestion difficult, in addition to delaying the absorption of nutrients — and a high content of a;
• spicy : Very spicy or spicy options can cause stomach discomfort and heartburn during training. They can also increase sweat production, which can lead to dehydration.
• rich in fiber : Although fiber is important for health, consuming large amounts of high-fiber foods before training can cause gastrointestinal distress and even diarrhea. Opt for foods with more moderate fibers at this time;
• With high sugar content : soft drinks, industrialized juices, sweets and sugary protein bars. These foods can cause blood glucose spikes, followed by sudden drops that lead to hypoglycemia. This can result in dizziness, fatigue, malaise and loss of performance;
• that cause gas : Foods that tend to cause gas, such as beans, broccoli, cauliflower and carbonated drinks, can cause discomfort and bloating during training. It is better to avoid them before intense physical activity;
• of slow digestion : options that take much longer to digest, such as red meat and very elaborate dishes, can cause a feeling of sluggishness and impair the energy available during training.

How long before training do you need to eat?

The ideal time to eat before training depends on the type, intensity and duration of exercise you are going to do, as well as your metabolism and digestive tolerance.

In general, the recommended eating interval is between one and four hours before exercise — an average of data from the Brazilian Society of Sports MedicineThe American Heart AssociationThe Academy of Nutrition and Dietetics.

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