What to eat before training and playing sports

If you are wondering what to eat before training or doing sport or for a quality workout , you are in the right place .

If you are wondering what to eat before training or doing sports or for a quality workout , you are in the right place . With a better diet, you will have more energy and strength to do your workout.

Qué comer antes de entrenar y practicar deportes.

On our site, you’ll see everything you need to know to eat right every day for exercise. Since 2016, 2017 and now 2018, the tips on our website have helped many people achieve their goals.

Why should you eat before training?

When you do one of your workouts, your body uses glycogen ( 1 ) as fuel so that your muscles can make the movements and exert strength, with the necessary energy.

Just as a car needs fuel to function, your body needs the nutrients it needs to function well.

In short, if you want your body to perform at its peak, with plenty of energy, maximum strength and endurance, you need to eat before doing your workouts, so your body will use these foods as fuel.

But what should you eat before training? We’ll give you more details below.

What to eat before a workout

You need to be stronger, perform better, feel healthier, feel more energetic, improve your physical beauty and look good in style; you must make the right decisions about the foods you are going to eat before doing any training.

Here’s what to eat before training without too much detour. Follow our tips for the best possible performance.

Qué comer antes de entrenar y practicar deportes.

What’s the best way to eat before exercising for energy and endurance?

You need quality carbohydrates, lean proteins ( 2 ), heart-healthy fats, and fluids. Your muscles depend on carbohydrate-rich foods such as breads, cereals, pasta, rice, fruits, and vegetables for quick energy.

You need protein for your muscles and for your blood cells, which provide nutrients and oxygen to your muscles, or your body will have difficulty performing at its best.

Pre-training snack to eat before training.

Eat a 500-800 calorie serving. It should contain carbohydrates with a high or medium glycemic index . Also, accompany it with healthy proteins and fats.

Here’s an example of what to eat before training:

  • A 100-gram serving of brown rice.
  • 200 grams of fruit.
  • 50 grams of oats.
  • 250 grams of chicken breast.
  • Make your meal before training a few hours before your exercise routine.

Shake to drink before training.

You can also consume a shake that provides the necessary nutrients for your workouts. Next, we’ll show you how to prepare an ideal shake to drink before training.

In the blender bowl, add 500 ml of skim or soy milk.
Add 50 grams of oatmeal.
Cut a banana and place it in the container.
You can add 30 grams of whey protein. If you do not have protein powder, you can add two or three egg whites.
Add sugar to taste.
Beat the mixture in the blender as needed.
Pour the liquid into a glass, you can add a little cinnamon.
That’s it! Drink this shake 30 minutes before training to get the most out of it.

List of foods to add to your diet.

Before doing any of your workouts, it is important that you have an intake that helps you improve your nutrition level, that helps you.

Proteins: meats, chicken, fish, eggs, milk, etc. low in fat.

Carbohydrates: oats, lentils, brown rice and pasta, wholemeal bread, bananas.

Fat: Nuts, avocado, almonds, peanuts, olive oil, chia seeds.

Although there are more, these are a guide for you to learn to eat properly on your own, before doing your workouts. Avoid using something that is counterproductive to your goals.

Why is it so important to drink plenty of fluids during exercise?
Water acts as your body’s cooling system … You don’t want to get dehydrated.

The best way to stay hydrated is to drink plenty of fluids with meals and drink about 2 glasses of water 2 hours before exercise.

Is it better to stay hydrated with sports drinks or pure water?

Water is often enough. But if you exercise for more than 60 minutes in hot and humid conditions, sports drinks can help. They give you carbohydrates and sodium, as well as liquids.

Sports drinks are also a good choice if you play team sports like football or soccer, especially when the temperature and humidity are high. If you sweat a lot, a sports drink may be preferable to water.

Is it bad to exercise on an empty stomach, especially in the morning?
Depending on the type of exercise, a good walk or running on an empty stomach is fine, all you have to do is drink a glass of water before going out the door.

For more intense exercise, eat some easy-to-digest carbohydrates (an instant packet of semolina, a slice of toasted bread, a medium sized bun, a banana, or a cup of fruit smoothie sprinkled with a glass of water) to help provide fuel.

Do I need to eat protein after exercise?

It’s a good idea, because it helps your muscles recover and grow. Your muscles don’t care if the protein comes from a hard-boiled egg, a glass of chocolate milk, or a whey protein shake.

Whatever you choose, more is not better. You only need 10 to 20 grams of protein for your muscles.

Is carbohydrate loading a useful strategy for long distance athletes?
You should only consider carbohydrate loading if you exercise very intensely and continuously for 90 minutes or more and are working with a sports nutritionist.

What are gels and what is their role?

Gels are good if you are a endurance athlete. Otherwise, you don’t need them.

They can help cyclists and long distance runners get some fast fuel during exercise … Since they are so concentrated, you should wash them with water to avoid stomach upset.

All you need to eat before training any sport.
Here we specify the most important sports for which you should prepare your own specific food and take advantage of your body.

1. Weights

If you lead a physical life and are going to do a weight-bearing exercise routine, be sure to eat foods rich in protein and carbohydrates, only eat foods with healthy fats and less.

2. Gain muscle mass

If you want to gain muscle quickly, you should eat or drink a good amount of protein. Accompany them with a serving of carbohydrate foods once before going to the gym and learn what to eat before training to gain muscle mass.

3. lose weight

To lose weight, your workout must be accompanied by a good diet. If you only eat quality fats, and eat foods rich in protein and slow carbohydrates, it will be easier for you to lose weight and get the physical body you want. You will look amazing with your ideal body for the summer.

4. Morning workout.

When you go to workout in the morning, eat a meal with foods that provide you with the nutrients you need for energy and strength, so you can do a quality workout.

5. Crossfit

Before doing a crossfit workout, you need to eat foods with slow absorbing proteins and carbohydrates. That way, you can train with more performance and get more results.

6. Before and after weight loss training.

Eat nutrient and protein foods before, during and after training. This will help you lose weight in a healthy way throughout the day.

7. Muscle building

If you are going to train in the gym to gain muscles, you should follow a diet that allows you to work with better performance, strength and energy. This will help your muscles recover and you will have more gains from all of these foods.

8. What carbohydrates should I eat before training?

Eat slow absorbing carbohydrates such as oatmeal, you can eat this or other foods in an hour or three hours before you start training.

Also, you can eat a fruit just before you do your workout. Be sure to keep your glycogen levels regulated.

9. Coaching Soccer

If you’re wondering what to eat before soccer training, the answer is: follow a diet that helps you get more performance, energy, and strength to train, so eat foods with high levels of protein and carbohydrates.

10. leg training

Training your legs in the gym requires a high expenditure of calories, therefore, consume any food with proteins and carbohydrates of slow absorption, which gives you all the energy and strength you need to train the leg muscles properly.

Benefits of Eating Before Training

Eating before training is one of the keys to success. If you do, you’ll get a lot of benefits, here are a few.

You’ll have more energy.
It will increase your strength and performance.
Your muscles will recover faster.
It will speed up your metabolism.
You will gain more muscle mass.
In addition, it is important that you always drink water before, during and after your workout routine. If you do, it’s proven that you’ll get the best results you want.

Don’t wait any longer! Prepare the snack or milkshake that we indicate and make the most of your workouts.

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