What do I eat before I train?

Olga Amado

January 18, 2017

That food is essential for good physical performance is well known to everyone but we have doubts when we think what we have to eat before dealing with our training or competition.
Everything will depend to a large extent on different variables that we can not ignore:
1. If we make a diet that is sufficiently varied and balanced
If we follow it, we will be served to face a handful of the physical challenges that we propose. No matter how hard we try, what we can eat a few hours before will not be enough to fill our glycogen deposits. To make it easy, they have to come full of home.
2. Of the duration of our training
It is not the same a training that is limited to the duration of a directed activity that is usually 45 minutes or a person who performs a 40 minute fitness session plus a spining session.
3. Training hours or competition schedule
Sometimes we are forced to exercise in a schedule that is not the most ideal to make it compatible with usual eating hours.
4. The intensity of exercise
There is a wide range of physical activities or sports that will require more fuel simply because they are of high intensity or so we will face them.
More considerations
Apart from considerations, it is totally unacceptable to confront a workout or competition for the most possible negative consequences that it entails. Or vice versa, copious intakes prior to exercise will make the stomach still full at the time of beginning the exercise.
By general rule we can say that it is recommended to eat 3 or 4 hours before exercising. This meal should be rich in carbohydrates, moderate in proteins and poor in fat and fiber. This ensures easy digestion, slow or heavy and energy-efficient. All this without forgetting a proper hydration.
For physical activities or exercises that last from 30 to 40 minutes, nothing special is needed to face them, except for good hydration and follow some correct feeding guidelines.
For longer physical activities or exercises, we are talking about more than 60 or 90 minutes we can consider doing a small intake 30 minutes before. Here, the star food is again the carbohydrates because they are the main fuel of our muscles when it comes to training. Of course, remember that not all sugars are the same. We will choose easily assimilated carbohydrates and a moderate or low blood glucose index (or ability to raise blood sugar). Basically, they are fruits and vegetables, cereals such as quinoa, oatmeal, oats, rye, rice or bread or whole grains, dairy and nuts, although the latter provide more fat and some more calories. Especially we will move away from simple sugars because although they provide us with energy quickly, they are also responsible for the hypoglycaemic fear.
Examples of recommended foods
- Whole loin with fresh cheese
- Espelta toast with crushed banana and cinnamon touch
- Yogurt with nuts and apple
- Homemade cereal bar and seeds
- Banana and strawberry smoothie with granola
- Oatmeal bowl with dehydrated fruits or nuts

the author

Olga Amado

Responsible Area of ​​health of the Llinars Sport

Graduate in medicine and surgery (UAB). Specialist in Physical Activity and Sports Medicine (UB). Master in Nutrition and Food (UB).

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