What and when to eat before training?

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To really power up your training, here are some important tips for you!

The Spanish Sports Medicine Association (Federación Española de Medicina del Deporte - FEMEDE) points out that eating a small amount of food before training increases Increases performance. In addition, the association explains several disadvantages of the popular fasting habit before training. However, it should be noted that not every diet is suitable for consumption before training.

Follow these tips for eating before training:

1.The food should be 2 to 3 hours be consumed before training. It should be low in fat and fiber to facilitate the digestion process.

2ndThe meal should contain a modest amount of protein and a high carbohydrate content: jam bread or vegetables with pasta, potatoes or rice. This type of food will help replenish the reserves that the body had used as an energy source during exercise.

3rdMake sure that you Have absorbed enough fluids before, during and after the exercise to replace the loss of fluids during exercise. A tip: Always have half a liter with you during a workout!

Here are a few examples For food that is recommended before the start of the training session:

Breakfast/ Snack:

• white bread + cooked ham + yoghurt+ fruit (peeled)
• cream cheese with honey + rusks + fruit juice
• skimmed milk with cornflakes + peeled fruit cocktail + nuts (1 handful)

lunch:

• potatoes/noddles/rice + boiled/grilled/steamed/pureed vegetables
• light meat (chicken, turkey, rabbit, quail) or white fish (hake, sole, turbot, cod) or 1-2 eggs (boiled/steamed/fried in foil)

Dessert:

• skimmed yogurt or fruit (peeled) or skimmed milk drink or dried fruit
• white bread as an addition to lunch (1 slice)

Proper eating habits are the most important element of an optimal training program. So if you need more information or personal advice Just contact our experts.

Debora Torrente
dietician
Holmes Place Balmes, Spain

Posted on sustenance