What to eat before sport? How to gain muscle and lose fat through proper nutrition?

Anyone who exercises physically in any way wants to optimize their performance to get the most out of their workout. Whether your goal is to build muscle, lose weight, or boost your energy, you probably want to get the most out of the effort you put in. But running with all your might, lifting enviable weights or doing complex yoga postures cannot guarantee you magnificent results without combining these activities with the right diet. And it’s not just a question of what, but also a question of when… So, what to eat before sport and what foods to eat after exercising?

Should you eat before or after exercise?

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The first thing to clarify is that you do not necessarily have to eat anything before your session. According to scientists, eating before or after exercise is a highly individual matter and there is no definitive proof that the results of training on an empty stomach are worse than those on a fed diet. However, they agree that if you decide to skip the meal before, you should definitely eat something afterwards.

Breakfast how long before exercise?

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An important tip is to leave enough time between the meal and the workout in question. So eat your snack 30-90 minutes before you exercise, so you don’t feel bloated. If you eat a larger meal, wait an hour and a half, but if you only have a light snack, half an hour is usually sufficient. In short, timing and portion control are key in the context of the pre-exercise meal.

What to eat before sport?

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That being said, many fitness enthusiasts share that they need to “fuel the engine” before a workout. And that makes good sense, doesn’t it? We all have different needs and goals, but some foods are better than others in terms of their composition and the timing of their consumption in relation to the physical exercise practiced. So that’s what to eat before sport to perform at the top of your abilities.

Bananas as an essential fuel

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Known as nature’s energy bar, bananas are packed with carbohydrates and potassium, which support nerve function and muscle work. Carbohydrates are the fuel for our body and brain, and they make up 90% of the calories in this fruit. It is therefore the universal solution to the eternal question: what to eat before sport?

Oatmeal a priori a long sitting

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Equally rich in carbohydrates, but also full of fiber, rolled oats gradually release their carbohydrates. This slow release keeps energy levels stable throughout your workout, meaning you can train harder for longer. They also contain vitamin B, helping to convert carbohydrates into energy instead of storing them. Choose the least processed type of oats possible over instant or quick-cooking varieties.

Grilled chicken, broccoli and sweet potato

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If you’re working on building muscle mass or working on your endurance, this combo is a must! Granted, it’s a whole meal rather than a snack, but there’s a reason professional athletes eat it on a regular basis… Plus, many people hate typical morning foods like toast, baguettes and croissants. What to eat before sport? Definitely not a fast carb bomb!

Can we eat bread and exercise well?

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In this order of ideas, we often wonder what to eat before sport without giving up bread? Just head for the whole-grain bakery that will ensure you get the right kind of carbs. Add eggs or a little turkey tenderloin for a high-protein, low-fat snack.

What to eat before sports in a hurry?

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For a quick, easy, and healthy pre-workout snack, get some red berries, apricots, figs, and dried pineapple slices. Take a handful and add some raw nuts of your choice. Nuts are high in healthy fats, while providing essential protein for building muscle mass. For those whose goal is to lose weight, consume only occasionally.

Bulgarian yogurt as a sports food

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Not only does Bulgarian yogurt offer many health benefits, but it is also very easy to combine with other foods to consume when you train physically. A bowl of yogurt with banana, oatmeal or mixed nuts and dried fruits? A yogurt and herb sauce for lean meat or hard-boiled eggs? It always works!

What to eat before sport for bodybuilding?

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As a novice bodybuilder, you’re probably looking to build muscle and show it off. So eat a small meal about an hour before your workout, aiming to balance lean protein and carbohydrates. Incorporate egg whites, brown rice and chicken or turkey meat into your menu, among others. Likewise, if your goal is to build muscle, a protein shake may be a good pre-workout option.

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What pre-exercise foods to lose weight?

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If, on the other hand, you are wondering what to eat before sport to lose weight, have a very light snack about half an hour before your workout. Always, a good combination of complex carbohydrates (especially before the effort) and lean proteins (essentially after) will allow you to benefit from the maximum of energy and to quickly recover your forces. A banana or an apple with a little almond butter, a few hummus multigrain crackers, a slice of toasted wholemeal bread, a glass of freshly squeezed fruit and vegetable juice or 1/2 cup of whole grain pasta with pesto are just a few of the great sports snack options before your cardio.

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