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Foods for before workout

by Alivia Nyhan
Published: Last Updated on

Today, most people are often aware of the importance of eating a good diet to stay healthy. The “we are what we eat” has settled in our heads and it seems that we are more concerned about finding a way to take care of our body through a proper diet. However, there are still certain misconceptions, such as the fact that eating before training can be bad for losing weight. In this FastlyHealarticle we recommend some foods for before training as well as the importance of that.

Is it good to train on an empty stomach?

Despite the fact that over time it seems that we are more aware of the importance of a good diet, there are still a series of erroneous thoughts regarding some practices in which eating intervenes. In the case of people who perform physical activity, diet is important to obtain the expected results. At this point, we should make a distinction between people who want to lose weight, those who want to gain muscle, and those who just want to keep their weight healthy. In all cases, food before training is important, since our body will need nutrients during exercise, but the amount to be ingested will vary. Those people who have the goal of shedding a few kilos, They often think that to achieve this it is better not to eat before training, or even that training on an empty stomach is better to burn fat. Some specialists have indicated this as not recommended, since training on an empty stomach makes the body less able to work at high intensities, so fatigue appears earlier because the body has very low energy reserves.

You may also be interested in the article on foods to increase muscle mass .

Eat before training

It is best to eat three hours before starting training, the time necessary for the body to have digested food and blood glucose levels are adequate. Although it is possible to eat food up to an hour before starting to train, the amount and type of food must be different in this case. The meal before training should contain a total of between 500 and 800 calories. The food eaten must be rich in carbohydrates, since they are the ones that provide us with energy that will allow us to perform during training, in addition to providing low levels of protein, fiber and fat, with the aim that a better synthesis takes place. glycogen. In the event that you want to eat something within three hours of starting training, it is advisable to have a snack , pineapple type or rice cakes.

However, depending on the objective of each training, the nutritional needs will be different.

Foods for before training

Vegetable juices

They have become one of the best allies to charge the body with energy and face training in the best possible way. This way of consuming vegetables allows the nutrients to be absorbed quickly. You can also choose to mix green leafy vegetables with some fruit like banana.


They are one of the best and most important allies before and during training, as well as being the base of the food pyramid . These foods give us energy before training and will allow us to perform high intensity workouts. They must be foods that provide us with good fats, so fried foods are not included. Rice and cassava are good options, since cereals are rich in carbohydrates.

Chia seeds

These seeds have gained popularity lately, and it is no wonder. They are rich in omega 3 fatty acids, proteins, calcium, fiber, and allow water to be easily absorbed. In this way, it allows to maintain an optimal level of hydration throughout the training. A good way to consume this food is by adding it to juices.


This is one of the best options when we are going to train in the morning and we do not want to eat foods that we are not used to eating at those times, such as rice, chicken breast, etc. Snacks provide energy so it is a good food before training.


Banana gives us high levels of glucose, necessary to perform during training. Other recommended fruits for their glucose content are kiwi, apple, coconut milk, mango and peach. In addition, they provide us with vitamins A and C and potassium.

And after training?

Just as we must load our body with enough energy with food before training, it is very important to replenish energy levels after training. Therefore, replenishing glycogen stores just after training is essential to achieve optimal performance. Eating carbohydrates after training allows your muscles to load up their glycogen levels. As a consequence, we must eat foods that allow our body to make up for the lack of energy that occurs after training. It is best to provide this lack of glycogen 15 minutes after you have finished exercising. In addition, we must not forget the importance of staying hydrated. throughout the workout, as well as after it along with a piece of fruit, such as a kiwi.

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This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Food before training , we recommend that you enter our Food category

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