In order to support training and achieve the goals set, the diet plays a very important role: food must be a fuel for our body and the choice of foods varies from person to person and depending on the type of activity carried out.
Particularly important is what you eat before the workout, whether it’s breakfast, lunch, snack or dinner. In fact, depending on the time you train, there are recommended foods.
Pre-workout snacks are essential to provide energy to the body before it is subjected to physical exertion. Thinking about training on an empty stomach is never a good idea: the energy needed for physical activity comes mainly from the carbohydrates and sugars that are present in the blood. If you decide not to eat, your body has to make up for it by taking protein away from your muscle tissue, which is counterproductive to your goals. A snack before the gym is also useful for not having blackouts, drops in pressure and to have the energy necessary to support performance. Choosing the right foods avoids weighing you down.
When To Have A Snack Before The Gym And What To Eat
In addition to the main meals, the sportsman’s diet is composed of snacks and shakes: the ideal would be to adopt a personalized diet designed according to one’s body, the type of training carried out and also according to the objectives to be achieved. In general, however, it is possible to follow some tricks based on the time when you decide to have snacks.
Two Hours Before Training
If you eat a couple of hours before your workout, you can choose mini snacks of protein, carbohydrates and fats that should provide approximately 300-400 calories. In any case, you prefer lean proteins.
One Hour Before Training
If you eat one hour before your workout, choose proteins and carbohydrates that provide a 200 calorie meal, such as yoghurt with cereals.
Half an Hour Before Training
The snack before the gym should be consumed at least half an hour before the work-out, avoiding too heavy food. The ideal meal is one that provides a balanced intake of fiber, protein and carbohydrates. This combination makes it possible to have numerous snacks, both savoury and sweet.
If you don’t have time for a snack, make up for your energy needs by eating a quarter of an hour before the start of the dry fruit, banana or fruit juice exercises.
Here are Some Recommended Snacks
Remember that the snack before the gym should be a snack as after training is expected to dinner. During the day it is important that other meals were also consumed: an energetic breakfast, mid-morning snack and lunch. Based on these, you can choose the most suitable snack.
Here are a few examples:
- A fruit yoghurt with added cereals or dried fruit, or a yoghurt and a banana, which like other yellow foods reduces abdominal tension and improves the production of gastric juices.
- A couple of wholemeal biscuits or two rice cakes with added dried fruit or two slices of bresaola.
- A fruit smoothie with the addition of a handful of oat flakes, a source of protein. This snack is quickly digested and provides energy for 30-40 minutes of training.
- A toast with ham, but without adding cheese, would otherwise be too heavy.
Alternatively, you can also opt for energy bars that are suitable to provide your body with the correct energy load to support your workout. The important thing is to read the label well and choose a product that contains complex carbohydrates and proteins. It is also important to ensure that your body is properly hydrated, so remember to drink at least half a litre of water one hour before training.