What to eat before sport? How to gain muscle mass 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 increase 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 poses cannot guarantee magnificent results without combining these activities with the right diet. And it’s not just a matter of what, it’s also a matter of when… So what to eat before sport and what foods to eat after exercise?

Should you eat before or after exercise?

The first thing to clarify is that you don’t necessarily need to eat anything before the session. According to scientists, eating before or after exercise is a highly individual matter and there is no definitive evidence that the results of training on an empty stomach are worse than those of a well-fed diet. However, they do agree that if you decide to skip your meal first, 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 to 90 minutes before exercising 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 enough. In short, time and portion control are critical in the pre-exercise meal context.

What to eat before sport?

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

Bananas as 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 represent 90% of the calories in this fruit. It is, therefore, the universal solution to the eternal question: what to eat before sport?

Oats a priori a long session

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Equally high in carbs but also full of fiber, rolled oats gradually release their carbs. This slow release keeps energy levels steady 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 oatmeal possible over instant or quick-cooking varieties.

Grilled chicken, broccoli and sweet potato

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Whether you’re working on building muscle mass or working on your stamina, this combo is a must! It’s true that it’s a full meal and not a snack, but there’s a reason why professional athletes eat regularly… Also, 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 ask ourselves what to eat before sport without giving up bread? Just go to the whole grain bakery that will make sure you get the right kind of carbs. Add eggs or some turkey loin for a high-protein, low-fat snack.

What to eat before sport in a hurry?

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For a quick, easy, and healthy pre-workout snack, buy berries, apricots, figs, and dried pineapple slices. Take a handful and add some raw nuts of your choice. Nuts are rich 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 are physically training. A bowl of yogurt with banana, oatmeal or a mix of nuts and dried fruits? A yogurt and herb sauce for lean meat or hard-boiled eggs? Always works!

What to eat before sport for bodybuilding?

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As a beginning bodybuilder, you are 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 carbs. Incorporate egg whites, brown rice and chicken or turkey meat into your menu, among others. Likewise, if your goal is to gain muscle mass, a protein shake can 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’re wondering what to eat before sport to lose weight, have a light snack about half an hour before your workout. Always, a good combination of complex carbohydrates (especially before exertion) and lean protein (essentially afterward) will allow you to benefit from maximum energy and quickly regain your strength. A banana or apple with some almond butter, some multigrain hummus crackers, a slice of toasted whole grain bread, a glass of freshly squeezed fruit and vegetable juice, or 1/2 cup of whole grain pesto pasta are just a few. of great sports snack options before your cardio.

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