When we exert ourselves (for example, when we go to the gym), our bodies burn calories to generate the energy our muscles need to exercise. Not every food helps us cope with training. What is the right food to support the necessary energy, and more precisely, when and what should be eaten before the gym? We explain in the article.

Our body is like a machine. He needs energy for all activities. Food gives us the energy we need, especially if we’re going to sustain a long workout in the gym. It is not easy to answer the questions of when, how much and especially what to eat before training in the gym. What works for some may be completely inappropriate for others. For example, in one hour of lifting weights, you can burn up to 500 calories. Cardio can mean even more. That’s why the right snack before the gym can give you the energy you need throughout your workout.

WHEN should you eat before training?

Time is of the essence. And it depends a lot on the time of day when training takes place. Everything is simple here:

– if you go to the gym in the morning: it is clear that your body has been lacking energy for some time (since last night) and needs food. Have a snack 30 minutes before training. See below what you should choose!

– if you go to the gym in the middle of the day: the stomach needs time to digest, that is, about 2-3 hours, before exposing your body to a long training session. In this case, you need to change the lunch time.

– if you go to the gym between meals (lunch and dinner): you need a boost of energy. A snack 30-60 minutes before your workout can give you the energy you need.

If you don’t have time to eat before the gym, choose something light. A biscuit or a banana is ideal. If you have an hour before your workout, choose a snack that is higher in protein and lower in fat, such as yogurt, some cottage cheese, or a protein bar.

WHAT YOU SHOULD EAT BEFORE TRAINING

There are two main categories of food that should be consumed before any long workout in the gym – carbohydrates and proteins.

1. carbohydrates: they are the main source of energy for the body and are necessary during intense exercise. During intense short-term physical exertion, the muscles take this energy from the carbohydrates we have consumed to produce glucose (energy). If he does not get it from food, he will take energy from muscle stores (glycogen). So consuming carbohydrates before an intense workout boosts energy levels and helps maintain glycogen stores.

2. Proteins: promotes the recovery of muscle fibers and stimulates the growth of muscle mass. Consuming protein on a regular basis will help you recover faster from your workouts, and the combination of protein and carbohydrates will help you perform at your best.

While glycogen is ideal for intense but short-duration workouts, fat is the fuel source for longer but moderate-to-low-intensity workouts. Fats, however, are not recommended before gym workouts. A high pre-workout fat intake means more work for your body.

HOW MUCH you should eat before training

Carbohydrates are the main source of energy needed by the recreational athlete, professional athlete, or adult who performs more than 3 hours of physical effort per week. The correct consumption of carbohydrates before exercise, which helps maintain glycogen reserves at maximum capacity, is as follows:

if you weigh 50 kilograms, then one hour before training you should consume 50 grams of carbohydrates; 100 grams 2 hours before and 150 grams 3 hours before training. In practice, it is difficult to count grams and percentages without a calculation plan.

That’s why below you’ll find some simple snack ideas you can have before your workout.

Less than an hour to the gym? Here are the right snacks!

If your workout starts in about an hour or less, it’s best to have a small snack that consists mostly of easily digestible carbohydrates. Here are some ideas for quick, energetic, but light snacks:

– bananas with peanut butter;

– whole grains and milk;

– oatmeal in milk;

– croutons with jam;

– chocolate with milk and bananas;

– chocolate bar with milk and granola.

More than an hour before training? See what you can eat!

If you have more than an hour before your workout, the best snacks are combination snacks, in other words, those that contain more than one macronutrient. Here are some examples:

– crackers or fruit (carbohydrates) and cheese (proteins, fats);

– hummus (protein, fatty) with pita (carbohydrate);

– yogurt (protein, carbohydrate) with granola (carbohydrate).

Got more than a few hours until you hit the gym? Choose more refined snacks!

If you have even more time to hit the gym, here are some more challenging snack ideas:

– Honey Banana Peanut Butter Sandwich: Spread two slices of whole wheat bread with 2 tablespoons of peanut butter. Top with sliced ​​bananas and add a drizzle of honey.

– Yogurt with fruits and nuts: 1 cup of Greek yogurt into which you throw 1 small handful of nuts and 1 cup of berries. This combination provides yogurt protein, healthy fats, and plenty of vitamins, minerals, and antioxidants.

– Fruit Smoothie: Blend 1 scoop of chocolate-flavored whey protein (it tastes amazing and uses no artificial sweeteners), 1 banana, 1 cup milk or water, 1 large handful of spinach (no, that’s not a typo!), 1 Tbsp. peanuts butter and ice. Mix until you get the desired consistency.

– Hydrated Overnight Oats with Bananas and Cinnamon: Put 1/2 cup of whole oats in 1 cup of high-protein milk in a jar, refrigerate and leave overnight. Add the sliced ​​banana, 2 tablespoons of raisins and cinnamon to taste.

– Cheese: a few cubes of telemea, next to which he puts fresh or canned pineapple and whole grain croutons.

Bottom Line: Carbohydrates help maximize glycogen stores for high-intensity workouts, while fats help fuel the body for longer, less intense workouts. Protein increases muscle mass and promotes recovery. It is very important to choose the right time to eat before training. It is recommended to have a full meal 2-3 hours before training. For meals consumed closer to the start of training, you should choose simple carbohydrates and a little protein.

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